Name: Playbook - Niki SugarySixpack - Core rehab session 5 week 6
Uploaded: 2024-03-28T18:05:10.545Z
Duration: 15 min
Description: Core rehab session 5 week 6

Marisa

I absolutely loved the core rehab plan here on the app. I gave birth over a year and a half ago but I still found this super helpful. It helped me to get in better touch with my pelvic floor and deep core. I am feeling such a difference in my daily activities and workouts in general because of this. Thank you so much Niki! 🤗

Need: mat, chair + mini band

We’re continuing to practice your core techniques in exercises! Remember, this should be all ON YOUR PACE. Stay on certain weeks or workouts until you feel good about moving on.

If you struggle with an exercise, try reconnecting to the core. If it’s still too much for your core sub in one of the core technique exercises or an exercise you feel good about. 

Continue to practice your optimal 360 breath throughout the day.

Continue to practice a gentle core engagement when lifting baby, standing or doing any activity that involves core stability.

Follow along : ~15 min
Other circuits: ~11-13min

Take the rest timer between intervals.

~13 min

Practice taking deep breaths that gently expand your entire deep core and torso: side and back ribs, belly(focus on low belly) and pelvic floor
-Imagine pulling the air all the way down to your pelvic floor
-This is not a belly breath where you're trying to expand as much as possible there
-Focus on your rib expansion

360 breathing upright

-Use the deep core hold technique to maintain connection through the exercise
-pick an upright position most comfortable for you, doesn't need to be the exact one shown
-prepare with a 360 breath in
-exhale and connect to the deep core from pelvic floor all the way up the transverse abs
-for the next 3 exhales, focus on connecting deeply to the lower tva, then mid tva, then upper tva. Repeat this pattern through the interval
-If you need to pause and reconnect at any point in the interval do so
-As always, be mindful of your posture! Keep a light length through the torso and hips, ribs and head stacked

PP-Elevator abs upright

-Movement is driven by core and helped some by the glutes
-Exhale to engage deep core & squeeze ball with your inner thighs then move
-Slight pelvic tilt towards ribs at top
-Core works with breath through the movement (see core breathing tutorial)

PP-Tabletop lift + adductor

-Core focus to drive the movement
-Core stabilizes against torso movement
-Keep ribs down with core engagement
-Core works with breath through movement. Exhale, connect and move

PP-Butterfly legs + ball squeeze

-Maintain core connection throughout exercise(core hold)
-Core stabilizes you through the movement. Avoid hip drop and torso wobbles
-Move slowly as needed
-Light length through the body
-Hips, ribs and head stacked (my head needs raised up)
-Modify to forearms on higher surface/wall or bent knees
-Intensify by dropping to forearms on chair
-Modify to forearms on higher surface/wall or bent knees
-Intensify by dropping to forearms on chair

PP-Raised plank + lateral tap out

-Deep core works with your breath throughout the movement! (see core breathing tutorial). Exhale, connect, move
-Keep hips ribs and head stacked in good alignment and a light length through body
-Pull shoulder blades together before pulling band- resist the urge to let ribs flare, core connection helps keep them down

PP-Banded Y raise

-Maintain core connection throughout exercise(core hold)
-Core stabilizes you through the movement. Avoid hip drop and torso wobbles
-Move slowly as needed
-Light length through the body
-Hips, ribs and head stacked (my head needs raised up)

Circuit 5 core rehab week 5

Core rehab session 5 week 6

Good information for starters, I like the fact that this is not a workout program but preparation for workout with a good foundation, that’s exactly what I need. Tnx for the encouragement.

Dora

Dana

Excited to start my core rehab. Im a little late tho, Im already 16wks PP 😅 but gotta start somewhere!

Camille

Before starting

Hi I’m new to your app but I remember when you posted on Insta, a couple of these videos before I fell pregnant over a year ago and it helped me so much while I was pregnant. I’m 15months postp lol knowing the little info that I do know from you has kept me afloat pp lol but I’m finally ready and I’m so happy to be here to learn and know more from you. Thank you

Shona

Very explicit and interesting. A great way to start so I can focus on those while doing my workouts… It seems simple but not everyone knows so I found it very good!

Amelie

Okay. So it is hard feeling the "connection" as I breathe because of my belly fat hahaha but a big change in my breathing.

Week 1 tutorials

Carmen

Very relaxing and great demonstration to help me better understand how to really get that 360 breath. I’m currently 1.5 weeks postpartum and perfect for when baby is napping.

Hanna

Core rehab session 1 360 breath practice week 1

Core rehab session 2 week 1

9 days postpartum and really enjoyed this!

Carley

This particular video would never load for me. The others will but this one will not.

Elizabeth

Core rehab session 3 follow along week 1

I prefer when the videos have audio cues.

Paige

Core rehab session 4 week 1

Loving these core engagement exercises. Gentle yet effective for early postpartum days. Love that I can fit them in while bubs naps.

Core rehab session 5 week 1

Core rehab session 6 week 1

This was really helpful starting to understand how to apply the breath and connection theoretically before trying to apply it during exercises.

Karalyn

Love learning all about core connection! Your knowledge is amazing - thank you for sharing

Shyanne

Feeling so much more confident 2nd time postpartum - being able to identify and relax/stabilise/contract my core/pelvic floor!

Core rehab session 5 week 6

Community

More workouts from Niki SugarySixpack