Session 7 · Rebuild
Side Stability
Today’s session: 5 moves
Side-Lying Leg Lifts with Core
4 minLie on your side, bottom arm extended under your head, hips stacked. Exhale, gently engage your TVA and pelvic floor. Lift your top leg to hip height, keeping it in line with your body (not forward). Hold for 2 seconds. Lower slowly. Repeat 10 times on each side. Your pelvis should not rock forward or back. If it does, reduce the height of the lift. Doming check: Place your top hand on your belly to feel for any doming or bulging. If you feel it, reduce the height of the leg lift.
Modified Side Plank
3 minLie on your side, propped up on your forearm, elbow directly under your shoulder. Bend both knees to 90 degrees behind you. Exhale, engage your TVA and pelvic floor, and lift your hips off the floor. Hold for 10 seconds. Lower gently. Repeat on the other side. This is a modified version on your knees, not a full side plank. 2 holds each side is plenty to start. Doming check: Watch your belly in the side plank position. If you see any doming or feel unable to maintain TVA engagement, lower your hips and try a shorter hold.
Clamshell with Pelvic Floor
3 minLie on your side, knees bent to 90 degrees, feet together, hips stacked. Exhale, engage your pelvic floor. Open your top knee like a clamshell, keeping your feet together and your pelvis still. Hold at the top for 2 seconds. Lower slowly. Repeat 10 times each side. This strengthens your outer hip and gluteus medius, which support your pelvis and core. Doming check: Place your top hand on your belly to monitor for any doming.
Supine Spinal Twist
4 minLie on your back, knees bent, feet flat. Extend your arms out to a T shape. Exhale and slowly let both knees fall to the right, only as far as comfortable. Hold for 30 seconds, breathing deeply. Feel the gentle stretch through your left side and lower back. Inhale and bring your knees back to center. Repeat on the left side. Hold each side for 60 seconds. This is a gentle, restorative twist. Let gravity do the work. Doming check: This is a gentle stretch, but watch for any doming as your knees drop. If you see it, place a pillow between your knees to reduce the rotation range.
Standing Balance
3 minStand tall, feet hip-width apart, near a wall for support. Exhale, engage your TVA gently. Shift your weight onto your right foot and lift your left foot just off the floor (2-3cm is enough). Hold for 20 seconds while breathing normally. If you wobble, that is your core working. Repeat on the other side. Use the wall as much as you need. Balance is a skill, and it takes time to rebuild after pregnancy. Doming check: Watch your belly as you balance. There should be no doming or visible straining.
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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