Скачать или смотреть All you need is a pillow for this pelvic floor & core travel workout!

Here’s the breakdown of the full circuit:

1. Pillow Supported Bicycle Crunch — focus on exhaling as you bring opposite knee to elbow while maintaining core tension as you inhale and return to start

2. 90/90 Twist — maintain core tension and a gentle squeeze of the pillow as you rotate as far as you can go without losing core tension

3. 90/90 Double Toe Tap — maintain core tension as you lower both legs to the ground, I exhaled throughout the entire movement to help with core engagement

4. Side Plank Star — exhale through pursed lips as you bring knee to elbow pressing through your shoulder and bottom knee for core stability

5. Side Plank Adductor Lift — press though your bottom foot as you exhale to lift off of the ground and maintain core tension as you inhale and lower

Perform each of the above movements for 60 seconds per side!

Don’t forget to warm up and cooldown with breathwork and mobility drills to maintain full mobility through your pelvic floor, hips and core.

Find more workouts like this in my Movement Through Motherhood pregnancy & postpartum programs. Access a free preview of all programs via the link in my bio 🖤

#postpartumrecovery #postnatalfitness #postnatalrecovery #pelvicfloorpt #diastasis