10/24/2025
Want to reconnect your breath, core, and pelvic floor? Start here 👇
This 2-step progression helps you build deep core strength and pelvic floor control — no crunches required.
1️⃣ Hooklying Diaphragmatic Breathing
✨ Lie on your back with knees bent and feet flat.
✨ Place one hand on your ribs and one on your belly.
✨ Inhale through your nose — feel your ribs expand 360° (front, sides, and back) as your belly gently rises.
✨ Exhale slowly through pursed lips, letting your ribs melt down and your belly fall.
🩷 Focus on relaxing your pelvic floor as you inhale and gently lifting it as you exhale.
2️⃣ Quadruped TA (Transverse Abdominis) Breathing
✨ Come onto hands and knees with a neutral spine.
✨ Inhale through your nose — let your ribs expand.
✨ As you exhale, feel your lower abs gently draw in and up (like zipping up a corset).
✨ Keep your shoulders and glutes relaxed — this should be a subtle movement, not a big brace or “suck in.”
🌬️ These drills help improve:
Core & pelvic floor connection
Postpartum recovery
Low back stability
Breath control during lifting & daily movement
Save this post to practice your breathing foundation, and tag me when you try it!
Want a step-by-step guide to rebuilding your core and pelvic floor?
💌 DM me “BREATHE” and I’ll would love to chat about all your pelvic floor questions!
