All Phases: Do This For 10 Min Every Day

I often get asked about my favorite exercises for toning the abdominals and developing greater core stability. This bite-sized session is the perfect add-on to any workout for a targeted dose of core integration. Supportive throughout the cycle and in all stages of reproductive life including pre and postpartum.

✨ Targets all abdominal layers—rectus abdominis, obliques, and transverse abdominis ✨ Strengthens the length of the spine without strain ✨ Facilitates diaphragmatic breathing and energetic grounding ✨ Reinforces mind-muscle connection to support functional movement ✨ Helps correct postural imbalance and promotes connectivity between left/right brain

Enjoy this 10-15 minute practice on a daily basis to develop strength, balance, and control.
50s work / 10s rest x 2-3 rounds

1️⃣ spinal balance pulse // keep the moving arm and leg in parallel tracks rather than crossing the body. Imagine shortening the gap between low ribs and hip points by hugging extended elbow to hip and extended knee to elbow.

2️⃣ bear plank hover // shoulders over wrists and hips over knees. Energetically hug heels of hands to balls of feet and magnetize inner forearms to the midline.

3️⃣ side plank rotation // lower body stacked and stable, move slowly and imagine wrapping the top arm around a barrel. Press forearm firmly into the floor and lift hips in an isometric hold for the duration. Avoid shrugging shoulders and maintain length in the neck.

4️⃣ bear plank step outs // hips and shoulders stay at the same elevation as you step out and back. Avoid lifting or rotating the spine. Maintain activation as in #2 above.

5️⃣ repeat side plank rotation on second side