Reinforce Day 1

Outline:

Equipment needed:

• – Pilates ball or towel.

Complete 10 repetitions and 1-3 sets of each exercise.

• 1. 90-90 Breathing with Ball Squeeze
• 2. Pelvic Tilts
• 3. Glute Bridge Single Leg
• 4. Hamstring Slides
• 5. Dead Bug with legs Fully Extended

1. 90-90 breathing with ball squeeze

This exercise will help you coordinate your breath with the movement and contraction of your core and pelvic floor. Squeezing onto the ball engages your inner thighs and works the muscles of the pelvic floor.

• – Lie on your back with your feet on the wall and knees bent at 90 degrees.
• – Place a yoga ball, cushion or rolled up towel between your knees.
• – Inhale through your nose for a count of 3.
• – Exhale for a count of 6 through pursed lips and squeeze your knees together at the same time.

2. Pelvic Tilts

This exercise targets the transverse abdominals as well as the multifidus.

• – Lie on your back with the knees bent and the soles of the feet on the floor.
• – This is your neutral position, with the natural curve of the lumbar spine causing the low back to be slightly elevated from the floor.
• – On an exhale, gently tuck your tailbone. You will feel your low back press into the floor.
• – While doing so pull your bellybutton towards the spine and pull together the muscles of your waist line.

3. Glute Bridge single leg

This exercise mainly targets the gluteus maximus but the hamstrings and the transverse abdominis also get on board to assist. The single leg will activate the hamstrings more.

• – Lie on your back, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
• – Raise one leg up towards the ceiling.
• – Lift your hips off the ground until your knees, hips and shoulders form a straight line.
• – Contract your glutes and hold for a few seconds before returning to start.

4. Hamstring Slides

This exercise will primarily work the hamstrings, glutes and transverse abdominals. Strengthening the hamstrings can help balance the pelvis and support your back.

• – Lie on your back with bent knees.
• – Place sliders or a small tower under your feet.
• – Lift your hips off the floor into a bridge position.
• – Slide one foot away from the body as far as your can.
• – Slide your foot back to the start while keeping hips raised.
• – Alternate sides.

5. Dead Bug with legs fully extended

This exercises activates the deep core muscles. You will work the transverse abdominis, erector spinae, rectus abdominis, obliques and the pelvic floor.

• – Lie on your back with your arms and your legs straight up towards the ceiling.
• – Lower opposite arm and leg toward the floor slowly and with control.
• – Return to center and then repeat on the other side