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 😁

Part 3 of Car Seat Calisthenics!

This time balance is challenged. We all need more balance, in all things 🧘‍♀️

I want you to think TALL, chin tucked, abs engaged from the bottom up, ribcage down, and hip hinge from the glutes (no rounded back! 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.

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.

Note: I have *no* baby in the car seat.

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, bend your stance leg more.
~If single leg deadlift is too challenging at this time and/or balance is not there then do a double leg version.
~Hip hinge, hip hinge, aaaaaand hip hinge!
~Don’t use any weight and then work up.
~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 😎

Stay tuned for part 4!

Part 2 of the Car Seat Calisthenics over here. I worked up an actual sweat doing these 😎 Again.

I want you to think TALL, chin tucked, abs engaged from the bottom up, ribcage down!

No bearing down, my ladies with prolapse ...none. Do what you can, skip what you can’t for now.

Note: I have *no* baby in the car seat.

Note again: This is sped up 2x so take it slow, breathing through the movement! Think: mindful movement, exhale on the effort, and a delightfully neutral pelvis (pubis on the same plane as ASIS (bone on the front of your "hips"), on the same plane as lowest ribs...so bolster your head if you need assistance getting those ribs down).

Oh wait, another note: if these are too hard, modify!
~Keep one foot down at all times.
~Don’t use any weight and then work up.
~KEEP YOUR RIBCAGE DOWN!
~Only go as far overhead with shoulder flexion as you can while KEEPING RIBCAGE DOWN.
~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 :)

Stay tuned for parts 3 & 4!

Part 1 of the Car Seat Calisthenics over here. I worked up an actual sweat doing these 😎

My nit picky eye sees some pelvic/lumbar rotation I wish I could unsee but alas....nobody is perfect.

I want you to think TALL, chin tucked, abs engaged from the bottom up, and engage those serratus anterior muscles by pushing away with your hands from the pinkies! They are besties with your external obliques and work best as a team. No bearing down my ladies with prolapse...none. Do what you can skip what you can’t for now.

I was playing around with kicking at different angles which may be part of my rotation issue but do what you can with *minimal* lumbar or pelvic motion and slow it WAY down, as in slower than you think seems reasonable. This should work those abs isometrically and glutes actively.

Note: I have *no* baby in the car seat. He was napping 😴

Note again: This is sped up 2x so take it slow and use your breathing to help with the movements! Think: mindful movement.

Stay tuned for parts 2-4!