Session 4: Phase 1 Integration | Postpartum Core Restore

Session 4 · Reconnect

Phase 1 Integration

✦ Phase 1: Reconnect ⏱ 15 min All levels
Program progressSession 4 of 16

Today’s session: 5 moves

Illustration of Full Breath Sequence Pilates exercise, Pink Pilates Club

Full Breath Sequence

2 min

Lie on your back, knees bent. Breathe in for 4 counts, feeling your ribs expand sideways. Breathe out for 6 counts, feeling your ribs soften inward. On the next exhale, add a gentle pelvic floor lift. On the exhale after that, add a gentle TVA engagement alongside the pelvic floor. Now you are coordinating breath, pelvic floor, and TVA together. Practice 8 full breaths with all three elements. Doming check: Watch your midline as you combine all three elements. If coordinating feels too much, drop the TVA and focus on breath and pelvic floor only.

Illustration of Pelvic Floor Elevator Pilates exercise, Pink Pilates Club

Pelvic Floor Elevator

3 min

Exhale and draw up your pelvic floor to the ground floor. Hold for a breath. First floor. Hold. Second floor. Hold. Now slowly lower: first floor, ground floor, fully released. Repeat 8 times. You may notice this feels easier than your first session. That is your neuromuscular connection strengthening. Doming check: Watch your midline throughout. If you see doming at higher levels, work at the ground and first floors only.

Illustration of TVA with Heel Slides and Arm Raise Combined Pilates exercise, Pink Pilates Club

TVA with Heel Slides and Arm Raise Combined

3 min

Lie on your back, knees bent. Exhale, engage your TVA and pelvic floor. Simultaneously slide your right foot away along the floor and raise your left arm overhead. Inhale and return both to the start. Repeat on the other side. 6 each side. This is a coordination challenge. Move slowly and keep your pelvis completely still. Doming check: Watch your midline carefully during this combined movement. If doming appears, return to heel slides or arm raises separately.

Illustration of Knee Drops with Pelvic Floor Pilates exercise, Pink Pilates Club

Knee Drops with Pelvic Floor

3 min

Lie on your back, knees bent. Exhale, engage your pelvic floor and TVA. Slowly drop your right knee out to the side, maintaining pelvic stability. Inhale and bring it back. Repeat on the left. 6 each side. Adding the pelvic floor engagement to knee drops teaches your deep core system to work as a unit. Doming check: Watch your midline as the knee drops. If you see any ridging, reduce the range of the knee drop.

Illustration of Constructive Rest with Body Scan Pilates exercise, Pink Pilates Club

Constructive Rest with Body Scan

4 min

Knees bent, feet wider than hips, knees falling together. Close your eyes. Starting at the top of your head, slowly scan down through your body. Notice your jaw (soften it). Notice your shoulders (let them melt into the floor). Notice your ribs (let them settle). Notice your belly (no holding, no tension). Notice your pelvic floor (fully released). Notice your legs and feet (heavy and warm). Stay here for 3 minutes. You have just completed Phase 1. Let that settle into your body.

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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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