Name: Playbook - Tianna Cook - Postnatal Core Strengthening Exercises
Uploaded: 2023-01-06T03:42:51.441Z
Duration: 30 min
Description: Postnatal Core Strengthening Exercises

- Lay on your back with your legs elevated vertical
- Band at the knees alternating toe taps from close and wide

Toe tap ms

- Lay on your back with one leg extended and the other overhead
- Hold a dumbbell between your hand and other knee in the elevated position as you crunch the extended arm and leg

Deadbugs

Keep your core tight and your back straight

Plank

Keep your core tight,back on the mat and lift your leg up while engaging your core.

Single leg lifts

Lay down on your back and lift your feet up in the air.
Hold your legs at a 90 degree angle (table top position)
Keeping your leg at 90 degree angle lower your right foot down to the ground and then back up.
Do the same with your left foot/leg now.

Alternating heel taps

Keep your head and spine neutral as you engage
your core, lifting your hips and knees off the floor.

Side plank

Focus on forming one straight line from your hand to your foot, keeping your hips squared. Engage your core and drive your elbow to your knee. Do the same with your other leg

Bird Dog

Keep your back pressed on the mat with your core tight.  Keep your pressed into your hand breathe in and out as your drive your other knee into your other hand in and out.  Do both legs

Keep your heels together and slowly drive your top knee up without tilting your hips back. Keep your core tight

Clams

-Keep your back pressed against the mat 
-Dig your heel down and slide it out and back in 
-Keep your core tight and engaged 
- Do both legs

Heel slides

-Keep your back against the mat 
-Slowly drive your knee to your chest 
-Core tight

Alternating knee hugs

Keep your feet in the floor with your back flat, Activate your core stability muscles, tilting your pelvis towards you so that your lower back flattens and your tail bone rolls off the floor