Same five exercises. Same reps. Today the progression is the hold — not the list.
📖 THE FLOW
Floor, knees bent, feet flat. Ten breaths — ribs wide, exhale slow. Arm reaches — exhale as it travels overhead, ribs closing, both feet planted. Heel slides — exhale out, low back quiet, pause at your furthest point. Bridges — exhale up, hold at the top, ribs closed. Knee fallouts — hands on hip bones, hips level, pause with the knee open. Twelve minutes. Then walk.
⏸️ THE HOLD — IF YOU CAN
Bridges go from two seconds to three. Heel slides and knee fallouts each get a two-second pause at the end of the movement. Small breaths through every hold, mamas. Never hold your breath. And if you can't hold, that's a complete answer. No hold is not a lesser version. A clean bridge with no hold beats a held one with your ribs flaring at second two, every single time. Why holds instead of more reps? Because your midline doesn't need to move faster — it needs to stay steady for longer. Carrying a baby on your hip isn't ten quick reps. It's a hold, for minutes at a time. That's what we're actually training for. ⚠️ The hold is where doming shows up, because your core is loaded for longer. Belly ridging at second three? Drop to two, or to none. Going back is not going backwards. 💪 GRADUATES: 4 seconds on bridges if it stays clean.
Next time your patience goes today — baby crying, fourth interruption in ten minutes — take one long exhale before you respond. Same breath you do on the floor. Different moment. Not really about your gap, this one. But your nervous system and your deep core are on the same team, and a body that's permanently braced doesn't heal well. 💛
📌 TODAY'S FOCUS
Nineteen days, mamas. Something to sit with today: this challenge is the only thing in your week that's just for you. Everything else you do is for somebody. The cooking, the school run, the work, the endless small tasks. These ten minutes aren't for anyone else. Nobody benefits but you. Which is probably why they're the easiest thing to skip — and exactly why they matter most. Ten minutes. Yours. 💪💛
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Real mamas, real days. Be kind.
💨 10 slow 360° Breaths ✅ 🙆♀️ 8 Overhead Arm Reaches (each arm) ✅ 🦵 10 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🥗 quarter protein, ✅ 🥗 quarter carbs ✅
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 8 Overhead Arm Reaches (each arm) ✅ 🦵 10 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 10 Glute Bridges — hold 3 seconds if you can ✅ 🦵 10 Knee Fallouts (each side) — pause 2 seconds if you can ✅ 🚶♀️ Walk — beat yesterday's steps ✅ 🌙 Belly massage before bed ✅
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 8 Overhead Arm Reaches (each arm) ✅ 🦵 10 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 10 Glute Bridges — hold 3 seconds if you can ✅ 🌙 Belly massage before bed ✅
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 8 Overhead Arm Reaches (each arm) ✅ 🦵 10 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🦵 10 Knee Fallouts (each side) — pause 2 seconds if you can ✅ 🌙 Belly massage before bed ✅
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🦵 10 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 10 Glute Bridges — hold 3 seconds if you can ✅ 🦵 10 Knee Fallouts (each side) — pause 2 seconds if you can ✅ 🌙 Belly massage before bed ✅ Steps: 30 mins walk
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 8 Overhead Arm Reaches (each arm) ✅ 🦵 10 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 10 Glute Bridges — hold 3 seconds if you can ✅ 🦵 10 Knee Fallouts (each side) — pause 2 seconds if you can ✅ 🚶♀️ Walk — beat yesterday's steps ✅ 🌙 Belly massage before bed ✅ Steps: 6000
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🚶♀️ Walk — beat yesterday's steps ✅ 🥗 2-3 litre water ✅ Steps: 35 mins walk
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 8 Overhead Arm Reaches (each arm) ✅ 🦵 10 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 10 Glute Bridges — hold 3 seconds if you can ✅ 🦵 10 Knee Fallouts (each side) — pause 2 seconds if you can ✅
💛 Juhi Love