Core Coordination: Bridge, Bird Dog, and Plank Routine

This is the second part of a our Diastasis Recti & Pelvic Floor Recovery series. In this second class, you expand upon the foundation you established in the previous session. If you haven't checked it out, start with Foundations and Awareness class. While the exercises in today's class are simple, they demand a lot of awareness and stamina to perform correctly. Knowing your body and understanding its movements is crucial.

The 20 minute class below is focused on core activation where you practice coordinating your breath, abdominal and pelvic floor activation. You practice the following exercises that enhance core stability, strength, and endurance:

1. Bird Dog

This exercise remains a staple in our routine, promoting balance and core stability.

2. Bridge with Leg Extension

This move targets your glutes, hamstrings, and core, adding a dynamic element to the standard bridge.

3. SLOW Push-ups and Plank

A powerful combo for core strength, shoulder stability, and overall endurance.

Why Core Activation Matters

  • Enhanced Stability: A strong core improves overall stability, making everyday tasks easier and reducing the risk of injury.

  • Better Posture: Core exercises promote better posture by strengthening the muscles that support your spine.

  • Pelvic Floor Health: Engaging your core correctly helps in the recovery and strengthening of pelvic floor muscles, essential for postnatal health.

  • Functional Strength: These exercises build strength needed for daily activities, from lifting your baby to bending and twisting with ease.

Gradual Progression

Remember, these classes are designed to gradually increase in intensity. It's important to listen to your body and progress at your own pace. The goal is to build a strong, functional core that supports your daily life, especially as you navigate postnatal recovery.

Be sure to revisit the Foundations and Awareness class if needed and stay tuned for our next session, where we'll continue to build on these essential core activation exercises. Stay strong and keep moving forward!

Remember

Consistency is key. Keep practicing, and you'll notice improvements in your core strength and overall well-being.

Make sure to subscribe HERE to the email list to get the next class OR you can subscribe right in YouTube to be the first to know when a video goes public.

Until next time, keep moving!

xo

Nicole

Nicole Watkinspilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, beginner