360° Core Connection
Recovery · Intermediate · 8 rounds
Reconnect the diaphragm and pelvic floor before any other core work.
The diaphragm and pelvic floor move as a pair: the floor descends as you breathe in and recoils as you breathe out. Pregnancy and birth break the timing of that pair, and every later core exercise depends on getting it back. Inhale and let the ribs widen while the floor releases; exhale and let the floor lift gently on its own - a whisper of effort, not a squeeze.
How to practice
- Inhale (Ribs Wide, Floor Soft) for 4 seconds (through the nose)
- Exhale (Gentle Lift) for 6 seconds (through the mouth)
Benefits
- Restores diaphragm and pelvic-floor timing
- The prerequisite for safe core work
- Reduces the postnatal 'bearing down' feeling
- Can be done while feeding
When to practice
Once cleared at your postnatal check. 5 minutes daily, gently.
Safety
Start only after your postnatal check. Stop if you feel pelvic heaviness or pain.
This is general information, not medical advice. Check with a clinician if you are pregnant, managing a health condition, or unsure whether a practice suits you.