Ab Rehab

Ab rehab introduction with Bec (3 minutes)

Refind your center and develop the deep strength needed to move into more challenging exercises! This course designed initially for immediate postpartum can be of benefit to anyone looking to rediscover and integrate the entire abdominal container. 8 different videos focus on integrating the entire body center. Not just the abdominal wall, this course brings awareness to the front, sides, back, floor and diaphragm which house our abdominal organs and strength

Videos include:

• Gradually leveled exercises so you can practice at the right level for you

• Instruction on how to asses core strength and know when you can move to the next level

• How to self check for Diastasis Recti

• The proper way to do ‘crunches” ( if you must)

• Deep pelvic floor toning, and release exercises

• Sequences to strengthen the back and shoulders

• A transitional video working back into the yoga sun salutation to prepare you to resume conventional practice

• Fun ways to integrate baby into your practice to connect both to your core, and to your child

Beneficial for any moms at least 4 weeks post-partum (note: Mom should be cleared for light exercise by a care provider) and anyone else who would like to discover and reconnect to their deep center for lifelong health

Course Curriculum Videos

• Introductory exercises

  • An introduction with Bec (listed above) with basic beginning exercises in self evalutation and deep core. The prefect place the start discovering the current state of integration.

• Front Abdominal Wall exercises Levels 1-4

  • Begin accessing the front abdominals, ‘six-pack’, obliques, and support them through deep activation of the transverse abdominus. Exercises begin with introductory stages with clear explanation of when to proceed to the more challenging levels safely.

• Back Core exercises

  • The core is not just the abdominals. This video covers a series of prone exercises to strengthen and integrate the back and gluteal muscles which support the posterior side of the body core

• Side lying core and hip stabilization

  • Exercises to engage the obliques and connect the front and back muscle chains for deep support and control.

• Pelvic Floor toning and release

  • A key component of core strength, the pelvic floor is often ignored in abdominal exercises, especially post birth. This video covers exercises to help gain awareness and both strengthen and release the pelvic floor.

• Pelvic stabilization exercises

  • The subtle movements of the joints within the pelvis are supported by the muscles of the pelvic floor, deep core and gluteals. These exercises help develop awareness and stability in preparation for more complicated movements. Great for relieving SI and Pubic pain

• Core integration in Table pose

  • Take the integration from the first videos and implement it into prone positions. A progressive sequence leveled as with other videos. This video is the next level to integration of the deep core muscles.

• Sun Salutation integration

  • The final video intended to transition from isolated core exercises back into a fluid yoga practice. This slow Sun Salutation variation helps combine prone, asymmetrical, and moving postures with strong core throughout to build confidence for returning to a conventional yoga practice.