Name: Playbook - Niki SugarySixpack - W35/D5 Birth prep
Uploaded: 2024-03-28T18:05:10.829Z
Duration: 10 min
Description: W35/D5 Birth prep

Stephanie

Focus on breathing into, relaxing and gently lengthening the pelvic floor with each inhale as prep for birth!

-focus on gentle pelvic floor length with each 360 inhale
-keep a nice light length through the body. Hips, ribs and head stacked
-can be done supported against a wall as well if you have trouble relaxing the muscles around the pelvis without that support
- this is a practice for relaxing and releasing the pelvic floor to get ready for the need to relax for birth.
-make the mind muscle connection and practice now so that it’s easier during labor!
-being able to relax the pelvic floor helps to prevent tearing

Raised butterfly

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the length of the pelvic floor
-Exhale naturally, no intentional engagement
-Support chest so that belly is lifted off floor with something soft like a pillow

PN- Supported childs pose

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the length of the pelvic floor
-Exhale naturally, no intentional engagement
-Lean on something so that your body is in an inclined position. This puts the pelvic floor in a ‘lengthened’ position
- Still not trying to over expand belly, just intentionally letting it go. Also good for growth spurts

PN- Relaxed belly breathing

Foundations pelvic floor lengthening

Keeping your pelvis open and mobile for birth!

-Move with intention and control
-Core works gently with breath in movement(see core breathing tutorial). Exhale and engage as you round upper back, inhale and relax connection

PN- Arch and round

-Alternate between anterior and posterior pelvic tilt
-Be intentional and controlled with movement
-Core works gently along with breath

PN- Quadruped pelvic tilt

-Tilt pelvis side to side
-Stretch arms forward with intention
-core works gently with breath

PN- Hip wiggle

-Make sure your holding something sturdy(my example isn’t ideal)
-Sink down with control
-Drive up to standing through glutes
-Core works with breath throughout the movement (see core breathing tutorial)

PN- Assisted deep squat

Pelvis mobility

W35/D5 Birth prep

Prenatal Core Learning *IMPORTANT*

Ooofff…legs at 28 weeks is no joke with this amount of reps. Nice burn!

Katie

Alexandra

There’s no slowing down for trimester 3, I see! This might have been the toughest lower body workout of the program (that I remember), but it was awesome! Love the new stretches post-workout too.

W28/D1 Lower body

Such a great upper body workout. Really felt the burn 🔥

Hanna

Elaina Murphy

W28/D2 Upper body

Improve the app, it always said 45min but the workouts are much shorter

Marja

W28/D3 Foundations

I loved the variety! This is the first workout on the app that I have done and I worked up a good sweat :)

Maddy Tonstad

Anamaria

W28/D4 Total body

How do people finish these lightly weighted workouts in 30-35 min? Lol I never have 43 minutes this time. Good workout though!

Quick and sweaty, really effective! Love the style of your workouts! 😊

Judit

Such a great workout! I wish you could save the ones you like so you can come back to them when you want a little extra workout!

Abbie

W28/D5 Lightly weighted intervals

W28/D6 Total body

Such a good lower body workout. I stuck to keeping to band on instead of weights today and it was still such a good lower body burner. 🔥 🍑 30 weeks 🤰

Too many squats in one workout, i love circuits but you could incorporate other exercises than squats so we Spice it up a bit, and we dont get so much fatigue in the same muscle.

Nélida

W29/D1 Lower body

Had no idea what the triple curl was so I did my best there LOL Other than that, awesome workout again!

Loved this upper body workout! My biceps were talking to me at the end! 😀💪🏻

W35/D5 Birth prep

Community

More workouts from Niki SugarySixpack