hello pilates and yoga lovers welcome back to my sixth day of my absolute beginner's pilates
program in this video we'll be utilizing a wall to help support your low back muscles
your core muscles as well as your pelvic floor muscles if you have weak pelvic floor
muscles umbilical hernia and excruciating low back pain so get your mat ready and join
okay my friends this is day six of our absolute beginners pilates program and in this video we're
slowly progressing we're gonna utilize a wall to help support your pelvic floor muscles umbilical
hernia or excruciating low back pain we're going to start sitting at first to warm up our upper
back neck and shoulders so that when you lie down on the mat with your legs elevated you're
not going to strain your neck we're going to use a pillow on your bottom if you have difficulty doing
a cross-legged position and you want to make sure your back is a neutral spine make sure you go back
to day one first so you learn the foundation the printing technique neutral spine core engagement
and make sure you know vacuum so slowly progress so you're not gonna hurt your umbilical hair and
your pelvic floor muscles as well as your low back so sitting cross-legged and we're gonna
start warming up our shoulders up first inhale printing technique tighten your pelvic floor as
you roll back squeeze and pulling my belly button in and vacuum exhale and as i as i exhale i relax
inhale exhale five four three two one and slowly lifting my hands overhead inhale and then exhale
down pulling my elbows back in squeezing my scapular muscles and then exhale inhale up
exhale back belly button in and blow inhale exhale belly button in last one and blow now
i'm gonna slowly place my hands behind my head to stretch my chest muscles my shoulders my front of
my shoulders as i lift lean back pull back look up inhale as i exhale i pull my elbow in again
rounding my upper back and pulling my stomach in as i inhale up tighten exhale
belly button in and blow squeeze your core in engage your powerhouse of your body
to prepare for our core engagement today last one and hold this for five four three two one
and slowly lean on one side to stretch your ribcage muscles on your left i'm leaning on
my right with my right elbow pointing down to the mat and then exhale to the opposite side
squeezing my core in keeping my muscles engaged as i inhale as i exhale i relax
two more to go it feels good to warm up our body before we start the program last one
and blow to the opposite side
place your hands on the mat stretch your neck muscles with your fingers
flared open pressing on the mat and slowly lean your head on one side to stretch your neck muscles
feel that pull on your shoulders all the way to your fingertips exhale to the opposite side inhale
and exhale last one and now we're gonna lie down on the mat
facing the pillow to support your neck muscles i'm gonna elevate my legs up to the wall
and you might find it difficult with those with tight hamstrings most of my patients with pelvic
throat weakness also has tight hamstrings so if you can't place your button on the wall it's okay
if you're a little bit not touching it yet because of tight hamstrings if you're buckled like this
that's fine so let's start warming up our ankles first pump up and down with your hands overhead
and then if your hands are on the side here it helps support your core so don't forget your
breath work inhale exhale pull your belly button in and now we're going to slow the
toes pointing away from you to slowly slide your heels and foot bending to staple top and exhale
inhale squeeze your stomach in so with the gravity it helps lift your pelvic floor going up
and hold it in that position and on your umbilical hernia support as well on your lower abdominal
muscles exhale the foundation of your abdominal muscles exhale feel your core engage inhale
exhale belly button in and bow last one and now we're going to progress with our hands
pointing to the ceiling as you bend to engage your upper abdominal muscle
so we're going to slowly bend your hand and your knee pointing to the ceiling to engage your upper
abdominal muscles exhale so i'm going same side with my knee and my hand inhale printing technique
last set left knee and left hand right knee and right hand and now we're going to do opposite
side so i'm bending my left knee and then i'm using my right hand pointing the ceiling
when you do the opposite side it targets your obliques so it's a crisscross pattern
to strengthen your abdominal muscles exhale so opposites last set
and now we're gonna progress with hip opening so i'm going to bend my knee and slowly lower
my knee down to the side to open trying my back and neutral spine without twisting it
inhale back to the center exhale release so i'm pulling my stomach in as i bend my knee
and exhale as i go out it's lower to the side as much as you can keeping the other leg leveled
exhale straight so now i'm going to combine it with my hand with my left
hand and left knee going down to the side exhale back to the center and then overhead
right side feels so good to your hips as you open slow and easy to start your day
strengthen your pelvic floor muscles utilizing the wall so you're not straining your back
last set bend it slide open last one on your right side
squeezing your core in i'm pulling my stomach in as i bend exhale relax extend my leg
pull my toes towards me to stretch my calf muscle so inhale slide my heels my
hands pointing to the ceiling exhale up squeeze my core in two more to go
last one inhale and then i'm gonna hold it in this position and i'm gonna do a gentle butterfly
by separating my knees and my hands apart to stretch my pelvic floor my chest and my hips
inhale squeeze together as you meet them in the middle exhale release inhale
printing lift tighten your pelvic floor imagine not to pee exhale open last one inhale and then
we're going to slowly progress by lifting your bottom off the mat as you go overhead
and then down so i'm going to slowly lift squeeze my stuff again bridge hip thrust two more this is
beginners programs you want to make sure it's easy it's not too aggressive last one and down
now lengthen your legs again and now we're going to do a gentle lowering your leg to the side
with your knees straight inhale exhale back to the center then the opposite side and blow now we're
going to combine it with our hands you're going to lower to the side inhale exhale belly button in
and blow so i'm combining with my hand for mind body awareness
last one feel the stretch of your hips
and now we're going to do both legs v stretch slow and easy for a gentle progression pull
your stomach in as you go in as you open you relax and then when you pull in you tighten
this time is opposite to lengthen and strengthen last one and blow and now we're gonna do a gentle
figure four we're gonna slide your heel on your shin and opposite leg to a figure four position
up and down to stretch your hip muscles we're cooling down now two more and now last one hold
it there slowly bend the opposite leg to stretch your piriformis up and down
feel the stretch on your buttocks slow and easy and last one and hold it for five four three
two and one now switch it up to the other side you're going to slide your heel down up and down
to warm up your pelvic floor muscles and your piriformis cooling down slow and easy last one
and now slowly bend the opposite leg to stretch your piriformis muscles
two more to go
last one and hold it for five four three two and one and slowly let go and slowly get up
and that's it i'm hoping you learned a lot about how to engage your core muscles pelvic floor and
umbilical hernia safely and effectively utilizing a wall for a six day absolute beginner's pilates
program if you want to learn more from me i'm reopening my back master class click the link
down below to learn more from this registration link it's a first come first serve basis for 10
hours of videos and it will directly and i will guide you through with my program it's gonna be
with zoom meeting calls and hours of videos you can utilize to slowly progress your pelvic floor
muscles umbilical hernia and low back pain i have a student there right now whose umbilical hernia
is fusing together and getting stronger every single day after a one year postpartum if you want
to be part of this program click the link down below joined by back master class and you will
feel so much better after the program if you want to subscribe to my channel please do so bring your
notification bell so you won't miss anything if you have any questions about this program
and my upcoming reopening of my backmaster class leave a message on my social media and i'll try my
best to answer each one of you always remember be safe be well and help for you until next time bye
you