Previous Lesson

Reconnect Day 3

Reading Time: 2 minutes

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. Glute Bridge
  • 3. Hip Dips with Bent Knees
  • 4. Bird Dog
  • 5. Scapular Retractions

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. Glute Bridge

This exercise mainly targets the gluteus maximus but the hamstrings and the transverse abdominis also get on board to assist.

  • – 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.

3. Hip Dips with Bent Knees

This exercise will help activate your core, hips, thighs and glutes.

  • – With one or both knees bent for support assume a side plank position.
  • – Elbow is directly under your shoulder.
  • – Do not sink into the shoulder.
  • – Raise your hips off the floor and return to start.

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. Scapular Retractions

This exercise will target the muscles of the upper back, trapezius, rhomboids, latissimus dorsi as well as the serratus anterior. Strengthening these muscles will help support a more optimal 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.