Two weeks behind you. Your four stay exactly as they are, and one new movement joins them. One. Not five.

✨ TODAY'S MISSION
✓💨 10 slow 360° Breaths
✓🙆‍♀️ 6–8 Overhead Arm Reaches (each arm) — NEW
✓🦵 10 Heel Slides (each leg)
✓🍑 10 Glute Bridges
✓🦵 10 Knee Fallouts (each side)
✓🚶‍♀️35 minute walk
✓🌙 Belly massage before bed

🙆‍♀️ THE ARM REACH — YOUR NEW ONE

Lie on your back, knees bent, both feet flat on the floor and staying there. One arm straight up toward the ceiling. Exhale and lower it slowly back over your head toward the floor — only as far as your low back stays down and your ribs stay closed. Inhale and bring it back up. Swap arms. 1️⃣ Both feet stay planted. No legs lifting in this one, mamas — not now, not later. 2️⃣ Ribs close as the arm goes back. Most of us flare our ribs to reach further. Stop before that happens. 3️⃣ Low back quiet. Arches off the floor? You've gone past your range. Start at 6. Your range will be small, and that's correct.

Here's what surprises everyone: it's an arm moving, and your core does all the work. Your midline has to stop your ribcage pulling upward while your arm travels. That's the exact control you need for reaching into a cot or up to a high shelf. 💛

💪 GRADUATES: 3-second hold at your furthest point, small breaths through it. Plus your usual holds on bridges, slides and fallouts.

🌟 MINI CHALLENGE

Every time you reach up for something today — a shelf, the washing line, a cupboard — exhale first and keep your ribs down. Most of us flare our ribs every single time we reach. Today, catch it. 💛

Nutrition today 🥗
• protein in breakfast
• Still half plate veggies,
• quarter protein,
• quarter carbs
• Water 2-3 litre

📌 TODAY'S FOCUS

Fifteen days, mamas. Week 3. Notice what didn't happen this morning. I didn't hand you a fresh list of exercises. Your four are still here, and they'll still be here in Week 6. That's because your heel slide isn't finished. It's improved every week and it's still improving — and the moment I swap it for something new, all that progress stops. We add one thing at a time. We keep what works. Nothing gets thrown out just because it stopped being exciting. Yesterday you breathed all day. Today you move one arm. Both are the same work. 💪💛