EXERCISE OF THE WEEK Let’s get functional, functional! This exercise is often known as the “suitcase carry” or “briefcase carry”, but if you’re a new mom like me, just think of it as the “car seat carry”. Do you know that feeling of lugging your car seat across the parking lot or through a store…
This week’s exercise is our final Pallof progression for working on that core strength and stability – and this one is going to get those hips and glutes as well! This progression uses full body movement away from the anchor point to increase the amount of resistance and create a greater demand for the trunk…
Our post-partum exercise of the week is a progression of last week’s Pallof Press. This variation uses movement of the arms to provide an increased challenge as the core muscles work against the strength of the band to resist movement in the trunk. If you were able to perform last week’s exercise with no symptoms…
This week’s exercise is a progression of your post-partum core exercises that requires increased stabilization and control. By focusing on appropriately engaging the pelvic floor and core musculature, this exercise can help improve coordination of the strained abdominal and pelvic floor muscles as well as increase endurance. This exercise is great for rebuilding core strength…
EXERCISE OF THE WEEK: Standing Clam Are you ready for your next clamshell progression?! This week’s exercise of the week works the same muscles as the clam but also challenges your balance and lower extremity strength and stability. Instructions: Begin standing on one leg with a band slightly above your knees (if you are using…
EXERCISE OF THE WEEK: Side Plank Clam Did you try out the sidelying clamshell last week and think this is too easy for me? Well, this may be the perfect exercise for you! The Side Plank Clam amps up the original clamshell exercise by adding increased oblique work to maintain the lift, increased balance and…
EXERCISE OF THE WEEK: Sidelying Clamshell Do you feel frequent popping in your low back/hips? Do you feel like you have a limp or like your hip drops when you walk? Do you want to improve you low back stability, hip strength, and overall function? Then this exercise is for you! This week begins a…
EXERCISE OF THE WEEK: Bird Dog Row This week’s exercise is a progression of last week’s Bent Over Row and let me tell you, it’s not easy! This not only works your upper back but it also works the lower back/posterior hips and challenges the entire core in order to maintain balance and stability throughout…
EXERCISE OF THE WEEK: PUSH-UP PLUS! Instructions: Begin in a plank position with shoulders stacked above wrist and spine straight. Engage the core muscles and slowly lower yourself as close as you can to the floor without touching as you breathe out. As you breathe out, push up back to the starting position then push…
EXERCISE OF THE WEEK: TRANSVERSUS ABDOMINIS CONTRACTIONS! The transversus abdominis is a muscle that lies deep in your abdomen and acts as a corset to support and stabilize your trunk. This is one of the very important core muscles that help to maintain your trunk stability during daily activities including lifting, reaching, carrying, bending, twisting,…