Foundational exercise for a strong postpartum core

This simple bird dog variation helps you rebuild strength from the inside out — no crunches, no fancy equipment. Just breath, control, and deep core activation.

How to: Bird Dog Press (Postpartum Core Version)
1. Start on hands and knees.
2. Bring your right hand to your left knee.
3. Gently press hand and knee into each other to create resistance.

🫁 Inhale: Lengthen through your spine and prepare.
😮‍💨 Exhale: Press hand into knee, draw your belly in gently, and feel your core activate.
Hold for 3–5 breaths, then switch sides.

💡 This is slow, mindful work — ideal for early postpartum or anyone reconnecting with their deep core.

The 7-day free trial link to Mama Mudra Studio is in the pinned comment 🤍

Видео Foundational exercise for a strong postpartum core канала Mama Mudra Studio