Reconnect Day 1

Outline:

Equipment needed:

• – Pilates ball or towel.

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

• 1. Transverse Abdominal Breathing
• 2. 90-90 Breathing with Ball Squeeze
• 3. Glute Bridge
• 4. Bird Dog
• 5. Scapular Retractions

1. Transverse Abdominal Breathing

Activate and coordinate your pelvic floor with your transverse abdominis.

• – Lying on your back with one hand above and the other below your belly button.
• – Take a deep inhalation through your nose.
• – Make sure to breathe deep into your back body filling all the spaces in your lunges so your abdomen and diaphragm expand.
• – Exhale.
• – Open your mouth and say “HA” while doing so pull your ribs together and narrow your waistline.

2. 90-90 Breathing with Ball Squeeze

This exercise will engage the inner thighs and coordinate this with your breath and the lifting of your 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.

3. Glute Bridge

This exercise will target your gluteus muscles, strong glutes help to support your pelvis.

• – Lie on your back, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
• – 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. Bird Dog

By further extending the arm and leg you will challenge your stability more.

• – Start in table top position. Knees under hips and wrists under shoulders.
• – Engage your core and ensure you have a flat back.
• – Extend right arm and left leg at the same time.
• – Ensure that your back remains flat throughout the movement and that your hips stay in alignment

5. Scapular Retractions

This exercise will help activate your upper back and will help in optimizing posture.

• – Start in Table top position align your wrists under your shoulders and your knees under your hips.
• – Shoulders should be down and away from the ears.
• – Slide your shoulder blades down your back and together.
• – Hold for a few seconds and release.