Part 4 of Car Seat Calisthenics!
This one will help wake up that core! I want you to think TALL, chin tucked slightly, abs engaged from the bottom up, ribcage down, and hip hinge from the glutes/hips. Only go as far down as your hamstrings allow in order to keep that good hinge. Set the car seat on something to make it higher if needed.
Push through your pinkies to engage shoulders and serratus anterior (remember her? She is besties with external obliques). Don’t sink into your shoulders, engage them!
Keep that core engaged throughout and move mindfully.
No bearing down my ladies with prolapse...none. Do what you can, skip what you can’t for now. If walking out and back with bent knees helps, do that.
Note: I have *no* baby in the car seat, which would have been helpful to keep it more stabilized. Empty made it a LOT more challenging!
Note again: This is sped up 2x so take it slow, breathing through the movement! Again, think: mindful movement, exhale on the effort.
Oh wait, another note: if these are too hard, modify!
~If hamstrings are a hindrance for hinging, put the car seat up higher.
~Bend knees to start and work up to straight legs if too challenging at this time.
~Hip hinge, hip hinge, aaaaaand hip hinge!
~Walk out as far as you can while keeping core engaged and without any doming/bulging/pooching.
~KEEP YOUR RIBCAGE DOWN! Yes, even in standing.
~Use a mirror or video yourself and see what is going on so you know what to fix or high-five yourself for doing well 😎
Well done 🙌 You now have a quick, four part, car seat workout that you can squeeze in without even having to wake up a sleeping babe 😁
Runner, lifter of children, PTA, CPT, PCES, pelvic health zealot