Every time you stand up, exhale first , changes those fifteen hours. Reply with yes
📖 DO IT AS ONE FLOW
Ten 360 breaths. Inhale — ribs widen to the sides and into the floor behind you, belly rising softly. Exhale slowly — ribs close, low belly draws in on its own.
Ten pelvic tilts. Same position. Exhale and roll your pelvis so your low back flattens toward the floor. Inhale, return. Small and slow.
Ten pelvic floor connections. Stay on the floor. Gentle lift on the exhale — about a third of your strength. Full release on the inhale. The release is half the work, mamas.
🎈 Five balloon breaths. Inhale through your nose, ribs wide. Blow into the balloon slowly and steadily — long and controlled, never a hard blast. Feel your ribs close and your low belly draw in. Straw works just as well.
Ten wall posture resets. Stand up, back against the wall. On each exhale, let your ribs settle down over your hips. Not tucking, not gripping — settling.
Balloon mamas: blow slow, never hard. Blowing forcefully pushes pressure down onto your pelvic floor. Any heaviness, dragging or leaking — stop and use a straw instead. Prolapse symptoms? Skip the balloon and speak to your physio. Doming up the middle on any move? Make it smaller or stop. Doming is information, not failure. 💛
🌙 NIGHT RITUAL
Belly massage — everyone, 2–3 min. Lie down, warm oil in your palms, slow clockwise circles, light pressure. Scar massage — cleared mamas only. Two fingers flat, small circles along the scar. Only if you're 6–8 weeks post-op, scar fully closed with no scabs or redness, and your doctor or physio has cleared you. Numb or painful scar? Physio first.
📌 TODAY'S FOCUS
Six days, mamas. Tomorrow is the last day of Week 1, and then we start adding load. Here's what I want you to notice today. Your breath, your pelvic floor, your glutes and your posture aren't five separate exercises — they're one system that stopped talking to each other somewhere in pregnancy. This week has been getting them back on speaking terms. That's why Week 2 will work. Not because heel slides are magic, but because you spent a week building something to slide from. 💪💛
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Real mamas, real days. Be kind.
10 breaths — 360 breathing ✅ 5 breaths — balloon breathing ✅ 10 breaths — pelvic floor connection ✅ 10 reps — pelvic tilts ✅ 10 reps each side — clamshells ✅ 10 reps — wall posture reset ✅ 🌙 Belly massage before bed ✅ 🥗 Half your plate veggies, ✅ 🥗 a quarter protein, ✅ 🥗 a quarter carbs. ✅ 🥗 Sip water through the day 💛 ✅ 🥗 a fruit bowl ✅
💛 Juhi Love10 breaths — 360 breathing ✅ 10 reps — pelvic tilts ✅ 🚶♀️ 30 minute walk ✅ 🌙 Belly massage before bed ✅ Steps: 30 mins
💛 Juhi Love10 breaths — 360 breathing ✅ 10 breaths — pelvic floor connection ✅ 10 reps — pelvic tilts ✅ 10 reps each side — clamshells ✅ 🚶♀️ 30 minute walk ✅
💛 Juhi Love10 breaths — 360 breathing ✅ 10 breaths — pelvic floor connection ✅ 10 reps — pelvic tilts ✅ 10 reps each side — clamshells ✅ 10 reps — wall posture reset ✅ 🚶♀️ 30 minute walk ✅ 🌙 Belly massage before bed ✅
💛 Juhi Love10 breaths — 360 breathing ✅ 5 breaths — balloon breathing ✅ 10 breaths — pelvic floor connection ✅ 10 reps — pelvic tilts ✅ 10 reps each side — clamshells ✅ 10 reps — wall posture reset ✅ 🚶♀️ 30 minute walk ✅ 🥗 Half your plate veggies, ✅ 🥗 a quarter protein, ✅ 🥗 a quarter carbs. ✅ 🥗 Sip water through the day 💛 ✅ Steps: 8000 💛 Lighter
💛 Juhi Love10 breaths — 360 breathing ✅ 10 breaths — pelvic floor connection ✅ 10 reps — pelvic tilts ✅ 10 reps — wall posture reset ✅ 🚶♀️ 30 minute walk ✅ Steps: 5848
💛 Juhi Love10 breaths — 360 breathing ✅ 5 breaths — balloon breathing ✅ 10 breaths — pelvic floor connection ✅ 10 reps — pelvic tilts ✅ 10 reps each side — clamshells ✅ 10 reps — wall posture reset ✅ 🚶♀️ 30 minute walk ✅
💛 Juhi Love10 breaths — 360 breathing ✅ 5 breaths — balloon breathing ✅ Steps: 3422 steps but climbed 15 flights
💛 Juhi Love10 breaths — 360 breathing ✅ 5 breaths — balloon breathing ✅ 10 breaths — pelvic floor connection ✅ 10 reps — pelvic tilts ✅ 10 reps each side — clamshells ✅ 10 reps — wall posture reset ✅ 🚶♀️ 30 minute walk ✅ 💛 I feel tightness in my belly
💛 Juhi Love