Today's mission
✓10 breaths — 360 breathing
✓10 reps — glute bridges
✓10 reps each side — knee fallouts
✓10 breaths — pelvic floor connection
✓5200 steps
✓🌙 Belly massage before bed
The hips are the exercise, not the knee. If your pelvis rocks toward the moving leg, you've gone too far. Small and still beats wide and wobbly.

Double figures, mamas. Today's move looks even smaller than the heel slide, and it's sneakier.

🦵 THE KNEE FALLOUT

Lie on your back, knees bent, feet flat, hip-width apart. Hands resting on your hip bones. Exhale and let one knee open slowly out to the side — like a book opening. Only as far as your hips stay completely level. Inhale and bring it back. Swap sides. 1️⃣ Hands on hip bones tell you the truth. The moment the opposite hip lifts or rolls, you've gone past your range. 2️⃣ Exhale as the knee opens. 3️⃣ Foot stays planted. Don't let it roll. The knee is not the exercise. The stillness is. Your deep core is working hard to stop your pelvis following the leg — that's the whole point. Small and still beats wide and wobbly, mamas. 💛

💪 ROUND 1 GRADUATES

Hold 3 seconds at your open position, small breaths through the hold. Then bridges with your 3-second hold as yesterday. New mamas — no holds yet. Coming soon.

📌 TODAY'S FOCUS

Ten days, mamas. Notice what all three of this week's exercises have in common. Heel slide: leg moves, spine stays still. Bridge: hips lift, ribs stay closed. Knee fallout: knee opens, pelvis stays level. Every single one is teaching the same thing — your core's job isn't to move you, it's to hold you steady while something else moves. That's what it forgot how to do, and that's what closes a gap. Not crunches. Stillness under load. 💪💛

Nutrition today 🥗
• Half your plate veggies,
• a quarter protein,
• a quarter carbs.
• Sip water through the day 💛