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Hip Bridge with 360 Breathing

Want to get rid your belly after having babies?!

Proper breathing mechanics & deep core activation is the way to go for quicker and more effective postpartum recovery and slimmer waistline!

It will take time, effort & patience. But you will feel and see positive results!!!

Why is 360 Breathing is the most effective core exercise?!

▪️strengthen your core

▪️improve your posture

▪️relieve stress

▪️activate your deep core muscles

▪️improve digestion

▪️strengthen pelvic floor

▪️improve core + pelvic floor function

▪️decrease anxiety

▪️improve pelvic floor discomfort

▪️decrease low back pain

Once you master 360 breathing in a seated or lying position then you can incorporate it into your strengthening exercises!

Hip Bridge 360 Breathing: Incorporating that glute engagement for a stronger pelvic floor and really focusing on activating all attachments points of the pelvic floor with each breath with 360 for a stronger and well-functioning core

Add a barre ball for adductor strength and added pelvic floor engagement!!

How do we properly perform 360 breathing?

  1. Best way is to begin in a seated position on a study chair in neutral alignment.

  2. INHALE through the nose. Ribcage should expand in ALL directions (front, sides & back). Expand 360 degrees.

  3. Shoulders should stay down and relaxed

  4. You should expand naturally- don’t force it.

  5. Pelvic floor should be fully relaxed at this point!

  6. EXHALE through the mouth as you draw in your navel. This is where you contract your transverse abdominals & muscles of the pelvic floor.

  7. Repeat with slow controlled breaths.

Side note: your pelvic floor has 14 different muscles! They attach in the front, side & back of your pelvis. So you need to learn to activate from all your attachment points to strengthen pelvic floor- not just the front of your pelvic floor

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