Name: Playbook - Niki SugarySixpack - W38/D5 Birth prep
Uploaded: 2024-03-28T18:05:10.925Z
Duration: 10 min
Description: W38/D5 Birth prep

38 weeks and a day definilty having more pressure contractions and back pain this was helpful ... come on baby girl!!

Whitney

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
-Sit on something low like a stool step or yoga block

PN- Supported deep squat

-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

Foundations pelvic floor lengthening

Keeping your pelvis open and mobile for birth!

-Keep all movement coming from pelvis, not knees
-Core works gently with breath through movement

PN- Side to side pelvic tilt

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

PN- Quadruped pelvic tilt

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

PN- Cat cow

-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

W38/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.

Stephanie

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! 😀💪🏻

W38/D5 Birth prep

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