The core breaths are the very first and most important things to master before starting to learn any other exercises within the method. Implement those into your practice and you will have an easier time understanding as well as executing more complex movements as it will give you a good base and foundation to build upon.
Week 1 of the Series starts here.
The Core Stability Pt.1 is the first half of an exercise sequence that teaches you all about core control and neutral positions of the pelvis and spine. The progression to this workout is "Loaded Core Pt.2".
Week 1 Continues.
The Loaded Core Pt.2 is the next step to the workout "Core Stability Pt.1" as it takes you through movements where your core is more challenged by loading it.
Week 2 starts here.
This session is 23 minutes dedicated to:
- spinal mobility & articulation
- centring of the body & pelvic stability
- activating the glutes & hamstrings
- connecting to your pelvic floor and inner thighs
Week 2 continues.
This session will target the posterior as well as the anterior chain of the body. Simple exercises taking you through spinal articulation, glute activation as well as fast twitch pelvic floor engagement.
The latter is the muscle in your pelvic floor that activates involuntarily. For example, when you jump, laugh, cough or sneeze.
Week 3 starts here.
Extensions are so great to counterbalance the forward bent position you find yourselves in for most of the postpartum time. As a result, you might feel tight in your chest as the chest muscles shorten, shoulders starting to roll forward into a slouch building tension into your neck and shoulder blade area.
Week 3 continues.
These 10 minutes are going to be heaven for your spine and back. The class works really well as a stretching session after you have done the "Extensions".
You will learn how to isolate movement in your spine to become better aware of the body, and finally, test your stability and balance to have some fun.
Week 4 starts here.
We all know that doing repeated movements can build lots of tensions into our bodies. I see new mothers experiencing this a lot. That's why, simple mobility exercises can really go a long way and prove to be a much more valuable form of exercise than you'd think.
Week 4 continues.
This workout gives you some really sweet alternatives to approach full planks again. Planks themselves are an exercise for the full body - it is challenging for so many. Therefore, you want to gradually build up strength for those exercises by practicing some alternatives to begin with.
Week 4 continues.
This sequence is a really good workout for your glute muscles. I incorporate at least a few of those into each class I teach.
Week 5 starts here.
I am sure many of you are experiencing tension induced pains in your bodies - tense neck and shoulder area, poor range of motion in the shoulders, shoulders slouching forward, short muscles and tension in the upper back along the spine & shoulder blades.... Can you relate?
Week 5 continues.
Here, you have a workout that incorporates all of those movements so that you could approach your abdominal workouts in a more rounded way (i.e. covering more than just one muscle group) than simply doing crunches.
Week 6 starts here.
These hip strengthening exercises are my absolute go-to as I almost never skip these types of sequences in my classes with pregnant or postnatal clients.
Week 6 continues.
Our spines are extremely important for the way that we, humans live. Without it, we would not be able to sit upright or even walk. To stay healthy, we've got to take care of our backs, the curvatures of our spine - keeping them strong as well as mobile through our daily activity and exercise.
Week 7 starts here.
Welcome to another core-focussed session with me!All of these exercises are designed to be a soft progression to the more basic class you started your journey from within this program.
Week 7 continues.
We are not used to stretch. Period. We simply are not used to seeing it as an important part of our workout regimen compared to strength training, speed, stamina or muscle power.The very simple truth of live in general is that harmony is created when things are in balance. That goes also for the way we exercise.