Same five. Two more reps each. That's the whole change today.
📖 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. Bridges — exhale up, hold, ribs closed at the top. Knee fallouts — hands on hip bones, hips level. Thirteen minutes. Then walk.
⚠️ ABOUT THOSE EXTRA TWO REPS
Reps 11 and 12 are where form falls apart, mamas. You're tired, the exhale gets shorter, the range gets sloppy, and the low back starts lifting without you noticing. If reps 11 and 12 are messy, stop at 10. Ten clean beats twelve rushed, every single time. Nobody's gap ever closed because of two extra bad reps.
💪 GRADUATES: 4 seconds on bridges. 🌱 NEW TO THE 21: stay at 10 reps and 2-second bridge holds. Seven days in — you're building beautifully. 💛
On your last set, keep one hand flat on your midline for reps 11 and 12. Feel for a ridge rising under your fingers. That's doming appearing under fatigue — and it's the most common way it sneaks in, because you're concentrating less by then. Reply with what you felt. Nothing? Brilliant. Something? Stop at 10 tomorrow. 💛
📌 TODAY'S FOCUS
Twenty-three days, mamas. Two extra reps doesn't sound like progression. It isn't dramatic. Nobody's posting about it. But think about what happened: three weeks ago your heel barely moved before your back lifted. Today you're doing twelve of them, holding at the end, with your back quiet throughout. That's not two extra reps. That's a core that can do twelve of something it couldn't do two of. Slow, unglamorous, and it works. 💪💛
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Real mamas, real days. Be kind.
💨 10 slow 360° Breaths ✅ 🙆♀️ 10 Overhead Arm Reaches (each arm) ✅ 🦵 12 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🦵 12 Knee Fallouts (each side) — pause 2 seconds if you can ✅ 🌙 Belly massage before bed ✅
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 10 Overhead Arm Reaches (each arm) ✅ 🦵 12 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 12 Glute Bridges — hold 3 seconds if you can ✅ 🦵 12 Knee Fallouts (each side) — pause 2 seconds if you can ✅ 🚶♀️ Walk — beat yesterday's steps ✅ 🌙 Belly massage before bed ✅ Steps: 7000
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 10 Overhead Arm Reaches (each arm) ✅ 🦵 12 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 12 Glute Bridges — hold 3 seconds if you can ✅ 🦵 12 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 ✅ 🙆♀️ 10 Overhead Arm Reaches (each arm) ✅ 🦵 12 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 12 Glute Bridges — hold 3 seconds if you can ✅ 🦵 12 Knee Fallouts (each side) — pause 2 seconds if you can ✅ 🚶♀️ Walk — beat yesterday's steps ✅
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 10 Overhead Arm Reaches (each arm) ✅ 🦵 12 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 12 Glute Bridges — hold 3 seconds if you can ✅ 🦵 12 Knee Fallouts (each side) — pause 2 seconds if you can ✅
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 10 Overhead Arm Reaches (each arm) ✅ 🦵 12 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 12 Glute Bridges — hold 3 seconds if you can ✅ 🦵 12 Knee Fallouts (each side) — pause 2 seconds if you can ✅
💛 Juhi Love💨 10 slow 360° Breaths ✅ 🙆♀️ 10 Overhead Arm Reaches (each arm) ✅ 🦵 12 Heel Slides (each leg) — pause 2 seconds if you can ✅ 🍑 12 Glute Bridges — hold 3 seconds if you can ✅ 🦵 12 Knee Fallouts (each side) — pause 2 seconds if you can ✅
💛 Juhi Lovegreat going mama