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
▪️activate your deep core muscles
▪️strengthen pelvic floor
▪️improve core + pelvic floor function
▪️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?
Best way is to begin in a seated position on a study chair in neutral alignment.
INHALE through the nose. Ribcage should expand in ALL directions (front, sides & back). Expand 360 degrees.
Shoulders should stay down and relaxed
You should expand naturally- don’t force it.
Pelvic floor should be fully relaxed at this point!
EXHALE through the mouth as you draw in your navel. This is where you contract your transverse abdominals & muscles of the pelvic floor.
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