Скачать или смотреть Transverse abdominis exercises while sitting - Core Fitness for Moms

We are going to make this a little harder by doing our transverse abdominis exercises while sitting. You can replace any of the stage 1 videos with a sitting version, or just follow along with this video.
Make sure you can feel your sitz bones evenly on the chair and have your feet flat on the floor (or use a block if you are short like me).

Really focus on feeling the Pelvic floor relax on each inhale and contract on each exhale, with the exhale then feel the lower belly firm and rise.
If you struggle to feel your Pelvic floor contract and relax in this position try gently squeezing a rolled up towel between your knees to help activate the front line.

🔗 Download the FREE Diastasis recti exercise program pdf, calendar and receive emails to help you move through the program by signing up here: https://katrinaoakley.net/drbeginners...

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► This the OPTIONAL workalong video in the Diastasis recti Workout Challenge, so you can get your deep core firing.
Find all of our DR workouts in this playlist:    • Diastasis recti Program - Core Fitness for...  

✨THE WORKOUT: 10 TVA Activations (Sitting)✨

► EQUIPMENT: Chair, may need a block or rolled up towel.

► INSTRUCTIONS:
✔️ 3 rounds
✔️ 10 TVA engagements
✔️ If you have a tight Pelvic floor make sure you release and relax in between rounds (I suggest standing and while holding onto the back of the chair do some breathing in a deep squat)


❤️ Learn more about Diastasis recti + healing your core and Pelvic floor after baby with my FREE Blueprint to a functional core here:
https://functionalcoreblueprint.katri...

⭐FAQ's + TIPS:
► How soon can I start these exercises postpartum?
I always recommend chatting with your doctor or midwife about resuming exercise postpartum. Every body (and every pregnancy) is so different! I personally started using the 360 breathing around 2-3 weeks postpartum and then slowly started moving through the other exercises as it felt good to do so. Do not rush into it, if something doesn’t feel right then stop.

► What if I feel these moves in my lower back instead of my abs?
If you're feeling ab exercises in your lower back, that could mean you are flaring your ribs and your back and/or hip flexors are taking over the work and the moves are too advanced! I would scale back and regress the exercises as needed. Check out this video to make sure you are setting up for the exercises correctly: Postpartum Core Exercise Tip - Core Fitness for Moms - - Video 1 in the Deep Core Connection Series

►How to check for Diastasis recti at home:    • How to check for diastasis recti - Core Fi...  

► My "babies" are all grown up -- can I still do this program?
YES. These workouts are great for ALL women, regardless of whether you've had a baby (or when that baby was born).

D I S C L A I M E R
Please consult your physician before beginning any exercise regimen. By participating in this workout video, you agree to do so at your own risk.
Not every exercise is appropriate for every person. Correct execution of all exercises is imperative to prevent injury. Please consult your healthcare provider if you have questions about any exercises and if they are right for you.
You will not hold Katrina Oakley (Core Fitness for Moms) liable for any injury.