Session 1 · Reconnect

First Breath

✦ Phase 1: Reconnect ⏱ 10 min All levels

Program progressSession 1 of 16

Today’s session: 4 moves

Diaphragmatic Breathing

3 min

Lie on your back, knees bent, one hand on chest, one on belly. Breathe in through your nose: feel your ribs expand sideways and your belly gently rise. Breathe out through pursed lips: feel your ribs draw in and your belly gently fall. The chest hand should barely move. Practice 10 slow breaths. This reconnects your diaphragm to your core system. Doming check: Watch your midline as you breathe. There should be no ridging or bulging. If you notice any, soften your breath further.

Pelvic Floor Connection

3 min

Same position. On your exhale, gently draw up your pelvic floor (imagine lifting a blueberry with your pelvic muscles). Hold for 3 seconds. Release fully on the inhale. Repeat 8 times. The engagement should be about 30% effort: a gentle lift, not a hard squeeze. Release is just as important as engagement. Doming check: Watch your midline as you engage your pelvic floor. If you see any doming, reduce the effort to 20%.

Gentle TVA Engagement

2 min

Place hands on your lower belly. On your exhale, imagine your hip bones drawing gently toward each other. You should feel a subtle flattening under your hands. Hold for 5 seconds while breathing normally. Release. Repeat 6 times. This is your transversus abdominis waking up. Doming check: If you see any ridge forming along your midline, reduce the engagement. The movement should be almost invisible from the outside.

Constructive Rest

2 min

Knees bent, feet wider than hips, knees falling together. Arms by your sides, palms up. Simply rest and breathe. Let your body absorb what it just learned. You may fall asleep. That is fine.

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Pink Pilates Tip

Doming check: watch your midline during every exercise. If you see a ridge or bulge, stop and reduce the difficulty.

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Session 1: First Breath | Postpartum Core Restore