Same five as yesterday. Nothing new. Your only job today is to do them slightly better than you did on Day 15.

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

📖 THE FLOW

Floor, knees bent, feet flat. Ten breaths — ribs wide, exhale slow. Arm reaches — exhale as the arm goes overhead, ribs closing, both feet planted. Heel slides — exhale out, back quiet. Bridges — exhale up, ribs closed at the top. Knee fallouts — hands on hip bones, hips level. Twelve minutes. Then walk.

💪 GRADUATES: 3-second holds throughout.

Nutrition today 🥗
• One glass, before the chai./coffee
• Still half plate veggies,
• quarter protein,
• quarter carbs 💧
🌟 MINI CHALLENGE — SLOW IT DOWN

Take every rep today at half the speed you did yesterday. Count three seconds out, three seconds back. On everything. It'll feel much harder, mamas, and that's the point — speed is how we cheat. Fast reps let momentum do the work your core should be doing. Slow it down and you find out what you're actually able to control.

📌 TODAY'S FOCUS

Sixteen days, mamas. Here's something worth knowing. Most of you can now do a heel slide without thinking about it — and that's exactly when it stops working. When a movement becomes automatic, we start rushing it. The exhale gets shorter, the range gets sloppy, the low back starts lifting a little and we don't notice. So today we slow everything down. Same exercises, half the speed. You'll feel muscles you didn't feel yesterday, doing the identical movement.

The exercise never gets easier. You just have to keep doing it properly.