Today's Mission
✓💨 10 slow 360° Breaths
✓🦶 10 Supine March (each leg)
✓🦵 10 Knee Fallouts (each side)
✓🌸 10 Pelvic Floor Connections
✓🚶‍♀️ 20 minute brisk walk
✓🌙 Belly massage before bed
🌟 MINI CHALLENGE

Every time you get up off the floor today — exhale first, then rise. You do this a dozen times a day with a baby. Twelve free reps. 💛

Nutrition today 🥗
• Today, get a protein into your first meal. Two eggs. curd. Paneer bhurji. Moong dal chilla. Sprouts. Milk with your poha.
• half plate veggies, quarter protein, quarter carbs.
• Sip water through the day 💧

Supine march — how to

Lie on your back, both knees bent, feet flat on the floor hip-width apart. Ribs down, low back in its natural resting position. Exhale and float one knee up toward your chest until the shin is roughly parallel to the floor, keeping the other foot planted. Inhale and lower it back down with control. Alternate. The planted foot is the thing to watch. It should stay soft — no pressing down hard to help the other leg up, no heel digging in. If you need that push, the lift is too fast or too high. Same gate as always: midline quiet, breath flowing. Doming, coning, or a held breath means smaller lift.

📌 TODAY'S FOCUS

Eleven days, mamas. The toe tap is the first exercise where your core holds against real gravity — and it's the one most likely to show you doming. If that happens today, you haven't gone backwards. You've found today's edge, which is exactly what this movement is for. And notice what we're still not doing: both legs at once. That's the move every fitness app throws at postpartum mamas, and it's the one that keeps gaps open. We're not doing it today, and we're not doing it in Week 4 either. Small, slow, one leg. That's the whole method. 💪💛

Supine March ~ Same skill, now lifting against gravity.