It's important to begin to think about shortening and engaging all the different layers of the abdominals. This workout focuses on the netire muscle group and if you're ready - include some harder flexion. Make sure to stay connected all the time and the belly pulling in and never bulging out.

Half Roll Down  - Progression - Lift And Lower Arms

1. Half Roll Down - Progression - Lift And Lower Arms

GOAL: Strengthen the abdominals

SET-UP: Supine

PROPS: No Props

REPETITIONS: 8x

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Inhale - send the breath into the back and sides of the ribs, lengthen the spine from the tailbone to the crown of the head. Exhale scoop the low belly out to initiate a roll off your sits bones and bring the spine into a c shape. Inhale hold the c curve lift the arms up by the head. Exhale feel like you are deepening the c shape and bring the arms back down
Half Roll Down  - Progression - Open And Close Arms

2. Half Roll Down - Progression - Open And Close Arms

GOAL: Strengthen the abdominals

SET-UP: Supine

PROPS: No Props

REPETITIONS: 8x

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Inhale - send the breath into the back and sides of the ribs, lengthen the spine from the tailbone to the crown of the head. Exhale scoop the low belly out to initiate a roll off your sits bones and bring the spine into a c shape. Inhale hold the c curve open the arms wide out to the side. Exhale feel like you are deepening the c shape and close the arm position
Half Roll Down  - Progression - Heel Slide With Single Leg Lift

3. Half Roll Down - Progression - Heel Slide With Single Leg Lift

GOAL: Strengthen the abdominals

SET-UP: Supine

PROPS: No Props

REPETITIONS: 8x

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Inhale - send the breath into the back and sides of the ribs, lengthen the spine from the tailbone to the crown of the head, slide one heel along the mat and extend the leg. Exhale scoop the low belly out to initiate a roll off your sits bones and bring the spine into a c shape. Inhale hold the c curve, reach out through the heel but keep it one the mat. Exhale feel like you are deepening the c shape, point the toes and lift the leg. Inhale lower the leg. Exhale feel like you are deepening the c shape rollback up, slide the heel back in.
Tags: Core, Postnatal