Today's Mission
✓10 breaths — side-lying 360 breathing (each side)
✓10 reps each side — side-lying leg lifts
✓10 reps each side — clamshells
✓10 breaths — pelvic floor connection
✓25-30 mins brisk walk
✓🌙 Belly massage before bed
Exhale on effort. One limb at a time. Doming? Make it smaller or stop. Information, not failure.

Everything so far has been front and back. Today we work the sides of your core — without a single plank.

SIDE-LYING 360 BREATHING — 10 each side

Lie on your side, knees bent, top hand on your ribs. Inhale and push your hand away — feel the ribs open sideways. Exhale slow. You've done this in Week 1. Today it's the warm-up for what comes next.

🦵 SIDE-LYING LEG LIFT — 10 each side

Stay on your side, bottom knee bent for support, top leg straight and in line with your body. Exhale and lift the top leg to about hip height — no higher. Inhale and lower slowly, without letting it rest fully. 1️⃣ Hips stay stacked. Don't let the top hip roll backwards to make the lift easier. 2️⃣ Leg lifts sideways, not forwards. If it drifts in front of you, your hip flexors have taken over. 3️⃣ Low, slow, controlled. Hip height is plenty.

🍑 CLAMSHELLS — 6–10 each side

Knees bent, heels together, hips stacked. Exhale and lift the top knee. Hips stay still.

Mini Challenge

Notice which hip you lean on today. Standing at the counter, waiting for the kettle, holding your baby. Almost all of us have one, mamas. You don't need to fix it — just catch it three times and shift your weight evenly. Awareness comes before change. 💛

Nutrition today 🥗
• One green, hidden inside something you were cooking anyway.
• half plate veggies
• quarter protein
• Sip water through the day 💧💛