Session 16 · Restore
The Restore Flow
Today’s session: 7 moves
Modified Hundred
4 minLie on your back, legs in tabletop, head on the floor. Arms by your sides. Exhale, engage your TVA and pelvic floor. Pump your arms for 100 pumps (10 breath cycles of 5 in, 5 out). You know this exercise now. It is yours. Let the rhythm of the pumping and the breath carry you. If your mind wanders, let it. Your body knows what to do. Doming check: Watch your midline. If doming appears, lower your feet to the floor and continue. You know what to do.
Standing Roll-Down
3 minStand tall, feet hip-width apart. Exhale, engage your TVA. Roll down through your spine one vertebra at a time. Let your arms hang. Pause at the bottom for 2 breaths. Roll back up slowly. Repeat 6 times. Feel the length and the fluidity in your spine. Doming check: Feel for any doming as you roll down. Reduce the range if needed.
Bird Dog Flow
3 minAll fours, neutral spine. Extend right arm and left leg. Hold for 2 seconds. Flow: draw elbow and knee together, round your spine. Extend back out. 6 each side, moving with your breath. Let this feel like a dance between stability and movement. Doming check: Watch your belly during the curling phase. Simplify to static holds if doming appears.
Swimming Modified
3 minLie on your front, forehead on a towel, arms extended. Alternate lifting right arm with left leg, then left arm with right leg. Continue for 20 seconds. Rest. Repeat 3 times. Feel your whole back body working: shoulders, mid-back, glutes, hamstrings. You are strong from every angle now. Doming check: Feel for any outward pressure against the floor. Reduce lift height if you sense any bulging.
Side Plank Modified
3 minOn your side, forearm down, knees bent behind you. Lift your hips and hold for 20 seconds each side. 2 holds per side. If you feel strong, try one hold of 25 seconds. You have earned every second of this hold. Doming check: Watch your belly. Lower and shorten the hold if doming appears.
Glute Bridge with Hold
3 minLie on your back, knees bent. Lift into a bridge and hold at the top for 10 seconds. Lower slowly. Repeat 6 times. Feel the connection between your glutes, your hamstrings, your pelvic floor, and your deep core. They are all working together now, as one beautiful system. Doming check: Watch your midline at the top of the bridge. If doming appears, shorten the hold.
Standing Balance and Mermaid
6 minStand near a wall. Balance on your right foot for 30 seconds, adding gentle arm movements if you feel stable. Switch sides. Then come to the floor: sit with legs folded to one side and stretch into Mermaid, reaching overhead and bending to the side. 6 stretches each side. Let this final stretch open your whole body. Breathe into the space you are creating. Feel how far you have come. From those first gentle breaths on the floor to this: a flowing, full-body Pilates practice. This is yours now. Doming check: Watch your belly during the standing balance. There should be no doming or bearing down.
Pink Pilates Tip
Doming check: your final session. Watch your midline with the same care and love you brought to your very first breath in this program.
Your free program
Let’s get you started.
Pop in your name and email to begin the Postpartum Core Restore. It is completely free, and your progress saves as you go.
No spam, ever. Unsubscribe in one tap.