Session 5: Adding Movement | Postpartum Core Restore

Session 5 · Rebuild

Adding Movement

✦ Phase 2: Rebuild ⏱ 15 min All levels
Program progressSession 5 of 16

Today’s session: 5 moves

Illustration of Breath Connection Pilates exercise, Pink Pilates Club

Breath Connection

2 min

Begin on your back, knees bent. Reconnect with your diaphragmatic breathing: inhale for 4 counts, exhale for 6. On each exhale, gently engage your pelvic floor and TVA. Practice 8 breaths. This is your warm-up for every Phase 2 session. It brings your awareness back to your core before adding load. Doming check: Watch your midline as you breathe and engage. Ensure there is no doming before proceeding to the next exercise.

Illustration of Pelvic Tilts with TVA Engagement Pilates exercise, Pink Pilates Club

Pelvic Tilts with TVA Engagement

3 min

Lie on your back, knees bent, feet flat. Exhale and gently engage your TVA. Tilt your pelvis so your lower back presses gently into the floor (posterior tilt). Inhale and release to a neutral spine. Repeat 10 times. The movement is small and controlled. Your glutes should not be doing the work here; focus on the deep lower abdominals drawing your pelvis into the tilt. Doming check: Watch your midline during the tilt. If you see doming, reduce the tilt range and lighten the engagement.

Illustration of Glute Bridge with Core Focus Pilates exercise, Pink Pilates Club

Glute Bridge with Core Focus

3 min

Lie on your back, knees bent, feet hip-width apart. Exhale, engage your TVA and pelvic floor, then slowly lift your hips off the floor one vertebra at a time until you form a straight line from shoulders to knees. Hold at the top for 3 seconds, maintaining your core engagement. Inhale and slowly lower back down. Repeat 8 times. Think of this as a core exercise that also works your glutes, not the other way around. Doming check: Watch your midline as you lift. If you see doming at any point, lower your hips slightly and reduce the range. You can also place your hands on your belly to feel for any bulging.

Illustration of Bird Dog Modified Pilates exercise, Pink Pilates Club

Bird Dog Modified

4 min

Come to all fours with wrists under shoulders and knees under hips. Find your neutral spine (gentle natural curve in your lower back). Exhale, engage your TVA and pelvic floor. Slowly extend your right arm forward to shoulder height. Hold for 3 seconds, keeping your pelvis and spine completely still. Return. Repeat with the left arm. Now try extending the right leg back to hip height. Hold for 3 seconds. Return. Repeat with the left leg. Once you are comfortable, try opposite arm and leg together: right arm and left leg. 6 extensions each side. If the opposite arm and leg combination is too challenging, continue with single limb only. Doming check: This exercise can create significant core demand. Watch your belly for any sagging or doming. If you see either, return to single arm or single leg only.

Illustration of Seated Spine Stretch Pilates exercise, Pink Pilates Club

Seated Spine Stretch

3 min

Sit tall on the floor (or on a cushion if your hamstrings are tight), legs extended in front of you, slightly wider than hip-width. Inhale and reach your arms forward at shoulder height. Exhale and gently round your spine forward, starting from the crown of your head, as if you are curling over a large beach ball. Go only as far as comfortable. Inhale and stack your spine back up, one vertebra at a time. Repeat 6 times. This is a gentle spinal mobility exercise. There is no need to reach your toes. Doming check: Watch your midline as you curl forward. If you see doming, reduce the range of the curl.

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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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