Session 9: Flowing Rebuild | Postpartum Core Restore

Session 9 · Rebuild

Flowing Rebuild

✦ Phase 2: Rebuild ⏱ 19 min All levels
Program progressSession 9 of 16

Today’s session: 6 moves

Illustration of Breath and Core Warm-Up Pilates exercise, Pink Pilates Club

Breath and Core Warm-Up

2 min

Lie on your back, knees bent. Practice 6 full breath cycles: inhale for 4, exhale for 6 with pelvic floor and TVA engagement. Then add 4 pelvic tilts to wake up your lower abdominals. Finish with 4 knee drops, alternating sides. This flowing warm-up covers all the fundamentals in one smooth sequence. Doming check: Watch your midline throughout the warm-up. Establish that there is no doming before moving to more challenging exercises.

Illustration of Glute Bridge to Bird Dog Flow Pilates exercise, Pink Pilates Club

Glute Bridge to Bird Dog Flow

4 min

Start on your back. Perform 4 glute bridges, holding each at the top for 3 seconds. Then roll to all fours. Perform 4 bird dogs each side (opposite arm and leg), holding each for 3 seconds. Then roll back to supine. Perform 4 more glute bridges. The transition between positions is part of the exercise. Move slowly and mindfully between each. Doming check: Watch for doming during both exercises and during the transitions. If doming appears at any point, simplify the movement.

Illustration of Wall Push-Up to Wall Squat Flow Pilates exercise, Pink Pilates Club

Wall Push-Up to Wall Squat Flow

4 min

Stand facing the wall. Perform 4 wall push-ups. Then turn around and lean your back against the wall. Perform 4 wall squats with a 5-second hold at the bottom. Turn back to the wall. Repeat the entire sequence twice. Moving between exercises without resting builds gentle cardiovascular endurance alongside your core work. Doming check: Check your midline during each exercise. Step closer to the wall or reduce the squat depth if doming appears.

Illustration of Side-Lying Sequence Pilates exercise, Pink Pilates Club

Side-Lying Sequence

4 min

Lie on your right side. Perform 8 side-lying leg lifts, then 8 clamshells, then hold a modified side plank for 10 seconds. Roll to your left side and repeat the entire sequence. This flowing combination works your outer hip, inner thigh, and lateral core in one continuous series. Doming check: Monitor your belly throughout. Place your top hand on your abdomen during leg lifts and clamshells to feel for any bulging.

Illustration of Seated Spinal Mobility Pilates exercise, Pink Pilates Club

Seated Spinal Mobility

3 min

Sit tall on the floor or a cushion. Perform 6 spine stretches (curling forward and restacking). Then add 4 gentle seated side bends each way: inhale, reach one arm overhead, exhale and bend gently to the opposite side. Return to center. Keep both sitting bones grounded throughout the side bends. Doming check: Watch for doming during the spine stretch forward movement. If you see it, reduce the range.

Illustration of Constructive Rest with Gratitude Pilates exercise, Pink Pilates Club

Constructive Rest with Gratitude

2 min

Lie on your back in constructive rest. As you breathe, think of three things your body has done for you today. It carried your baby. It showed up for this session. It is healing. Let gratitude settle into your muscles alongside the rest.

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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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