Equipment:  DreamMat

In this layer we will be completing everything from Layer One and adding in additional targeted activation of specific core and gluteal/hip muscles.

Everything is likely still waking up in your body so it’s completely normal if it takes some time to fully activate the muscles in harmony. I encourage you to work up to the ten reps versus trying to knock them out all at one. This ensures you’re doing the exercise correctly and stopping to listen to your body. It’s better to take things slow than to overdo it. Give yourself grace.

HEEL SLIDES: On inhalation slide one leg out while maintaining a neutral spine. On exhalation slide heel back to starting position.

POSTERIOR PELVIC TILT: Inhale with a neutral spine and bent knees. On the exhalation tuck the tailbone to posteriorly tilt the pelvis. Lower back will descend towards the floor. Hold or FIVE seconds while bringing awareness to the lower abdominal and glutes.

*FOCUS: on your breath work and your spine .

** TIP:  On Heels Slide: Limit range if needed in order to keep neutral spine.
On the Posterior Pelvic Tilt - be sure to use heel pressure! This will help activate muscles.

Layer 2:  Activation

Layer 2: Activation

More workouts from THE DB METHOD