Name: Playbook - Sadie Jane - Welcome to Simply Aligned
Uploaded: 2023-08-22T02:40:41.600Z
Duration: 15 min
Description: Welcome to Simply Aligned

This plan is designed to recondition the pelvic floor muscles (PFM) and transversus abdominis (TVA). 

By following my 6-week ab and pelvic floor rehabilitation plan! Girl, I’ve got you! Before I jump into what this plan is, let me tell you what it isn ’t. It’s not a bunch of crunches, sit -ups, twists, or flutter-kicks meant to get you six-pack abs in just 8 minutes a day . This plan is mean t to heal your abdominal separation and weak pelvic floor from birthing your beautiful babies.

If you delivered VAGINALLY, practice these movements once your bleeding has stopped. Only hold each movement for 3 seconds for the first week (OR start 4 weeks after having baby).

If you had a C-SECTION, wait 6 weeks and then start Week 1

Once you have completed Week 1 with the 3-second holds, focus on 6 second holds the second week and then 10-second holds the third week!

Each set of movements are going to increase in number and difficulty each week. Make sure to complete each set of movements every day during that particular week!

Welcome to Simply Aligned

Week 1 Movement Instructions

W1/D1 Beginner Movements

W1/D2 Beginner Movements

W1/D3 Beginner Movements

W1/D4 Beginner Movements

W1/D5 Beginner Movements

Week 2 Instructions

W2/D1  Beginner Movements

W2/D2  Beginner Movements

Welcome to Simply Aligned

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