Day 8 · Rise, Strengthen & Lengthen
TVA Awakening
Today’s session: 5 moves
Ribcage Breathing with TVA Hold
2 minHands on your ribcage. Breathe laterally into your ribs. On each exhale, gently draw your belly button toward your spine and hold that connection as you inhale again. Maintain the TVA engagement for 3 full breath cycles, then release. Repeat. This trains your core to stay active while you breathe.
Dead Bug with Extended Reach
10 reps each sideArms to ceiling, knees at 90 degrees. Exhale and extend your right arm overhead and your left leg long, hovering above the floor. Inhale to return. Switch sides. Keep your lower back firmly connected to the mat. Move slower than you think you need to.
Pilates Roll-Up Prep
8 repsLie on your back, arms reaching to the ceiling. Exhale, tuck your chin and curl up just to your shoulder blades. Hold for a breath. Inhale to lower back down with control. If you cannot curl up smoothly, keep your knees bent and use your hands behind your thighs for support.
Toe Taps with Arm Reach
10 each sideKnees at 90 degrees, arms reaching to the ceiling. As you exhale and lower your right toe to the floor, reach your left arm overhead. Inhale to return. Alternate. Your core must work harder to stabilise with the added arm movement. Stay steady.
Supine TVA Breathing Reset
1 minLie flat, legs long, hands on your lower belly. Breathe deeply and feel your TVA engage on every exhale. Notice how much more connected you feel compared to Week 1. Rest here.
Pink Pilates Tip
My core is waking up. I can feel the difference already.