Session 10: Phase 2 Integration | Postpartum Core Restore

Session 10 · Rebuild

Phase 2 Integration

✦ Phase 2: Rebuild ⏱ 20 min All levels
Program progressSession 10 of 16

Today’s session: 6 moves

Illustration of Full Warm-Up Sequence Pilates exercise, Pink Pilates Club

Full Warm-Up Sequence

3 min

Lie on your back, knees bent. 6 diaphragmatic breaths with pelvic floor and TVA engagement. 6 pelvic tilts. 4 knee drops each side. 4 heel slides each side. This comprehensive warm-up ensures every part of your deep core is activated and ready. Doming check: Confirm no doming during the warm-up before progressing.

Illustration of Glute Bridge March Extended Pilates exercise, Pink Pilates Club

Glute Bridge March Extended

3 min

Lift into a glute bridge. March 8 times each side (16 total), lifting each foot just 5cm off the floor while keeping your hips perfectly level. If your hips stay stable for all 16, hold the bridge for an additional 10 seconds at the end. Lower slowly. Rest. Repeat once more. Doming check: Watch your midline throughout the bridge and marching. If doming appears, return to standard bridges.

Illustration of Bird Dog with Pause Pilates exercise, Pink Pilates Club

Bird Dog with Pause

4 min

All fours, neutral spine. Exhale, engage TVA and pelvic floor. Extend opposite arm and leg. Hold for 5 seconds. Slowly return. 6 each side. The longer hold demands more sustained core engagement. If you wobble, that is your stabilisers working. Stay with it if you can, but lower if you lose form. Doming check: Watch for doming or lower back sagging during the hold. If either appears, shorten the hold or use single limb only.

Illustration of Wall Push-Up Challenge Pilates exercise, Pink Pilates Club

Wall Push-Up Challenge

3 min

Stand an arm’s length plus one hand-width from the wall (slightly further than usual). Perform 10 push-ups with a 2-second hold at the bottom of each. Exhale and engage your core as you push back. The increased distance adds more load. If this feels too much, step closer. There is no prize for struggling. Doming check: Check your midline at the bottom of each hold. If doming appears, step closer immediately.

Illustration of Standing Balance with Arm Reach Pilates exercise, Pink Pilates Club

Standing Balance with Arm Reach

4 min

Stand on your right foot (left foot hovering just off the floor), near a wall for safety. Exhale, engage your TVA. Slowly reach your left arm forward, then out to the side, then overhead. Return. Repeat 4 times. Switch feet. The arm movement challenges your balance and forces your core to stabilise against changing forces. Use the wall as much as you need. Doming check: Watch your belly during the arm reaches. If you see doming or cannot maintain engagement, keep both feet on the floor and just practice the arm reaches.

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

Full Constructive Rest with Body Scan

3 min

Lie in constructive rest. Close your eyes. Scan from head to toes: soften your jaw, relax your shoulders, let your ribs settle, release your belly, let your pelvic floor fully rest, feel your legs grow heavy. Stay for the full 3 minutes. You have completed Phase 2: Rebuild. Your core is stronger, more coordinated, and more capable than when you started. Be proud of that.

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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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