Previous Lesson

Reconnect Bonus: Day 4

Reading Time: 2 minutes

Outline:

Equipment needed:

  • – Pilates ball or towel.

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

  • 1. Transverse Abdominal Breathing
  • 2. Glute Bridge with Ball Squeeze
  • 3. Dead Bug with Bent Knees
  • 4. Bird Dog
  • 5. Wall Angels

1. Transverse Abdominal Breathing

Activate and coordinate your pelvic floor with your transverse abdominis.

  • – Lie 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 andv diaphragm expand.
  • – Exhale.
  • – Open your mouth and say “HA” while doing so pull your ribs together and narrow your waist line.

2. Glute Bridge with Ball Squeeze

This exercise mainly targets the gluteus maximus but the hamstrings and the transverse abdominis also get on board to assist. By adding the ball between the knees we can activate the inner thighs and the muscles of the 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.
  • – Place a ball between your knees.
  • – 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.

3. Dead Bug – extended legs

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.

4. Bird Dog

This exercise primarily targets the erector spinae, transverse abdominis and rectus abdominis.

  • – 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. Wall Angels

This exercise help to open rounded shoulders and strengthen postural muscles of your upper back.

  • – Stand with your upper back pressed against the wall.
  • – Tuck your chin in.
  • – Raise your arms into a Y shape and then lower them to form a W shape.
  • – Your hands and elbows should maintain contact on the wall throughout the movement.