Saturday. Nothing on the mat today, mamas. Everything standing.
🦵 SUPPORTED SQUAT — 8 reps
Stand facing a door frame, a chair back or the kitchen counter. Hold on lightly — the support is there so your core isn't fighting balance as well. Feet hip-width. Inhale as you sit back and down, like you're lowering onto a chair behind you. Only as far as your ribs stay closed and your back stays long. Exhale as you stand, pushing through your heels and squeezing your glutes at the top. 1️⃣ Go shallow. Halfway down is plenty. This isn't a gym squat. 2️⃣ Exhale on the way UP. The standing is the effort. 3️⃣ Ribs over hips the whole time. If you lean forward and your ribs flare, you've gone too deep
🪑 SIT-TO-STAND — 10 reps
From a chair. Exhale, push through your heels, stand without using your hands. Lower slowly — the lowering is the hard part. You do this thirty times a day already, mamas. Today you do it on purpose.
🧱 WALL POSTURE RESET — 10 reps
Back to the wall, head and bum touching. On each exhale, let your ribs settle down over your hips. Not tucking, not gripping — settling.
Day three of this habit. Before every meal — open the app, do a breath session. Three 360 breaths. Weekend meals are the ones we rush most, mamas. Sit down first. Reply with how many — 1, 2 or 3. 💛
📌 TODAY'S FOCUS
Thirty-four days, mamas, and today we leave the mat. Here's the thing — you spend ten minutes a day lying down and about fifteen hours upright. Standing, carrying, lifting, bending over a cot. That's where your core either holds or doesn't. A squat is just standing up from a chair with intention. Sit-to-stand is literally what you do all day. We're not adding new work today — we're taking the work you already do and doing it properly. Weekend, standing, outside for your walk. Enjoy it. 💪💛
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Real mamas, real days. Be kind.
💨 10 slow 360° Breaths — standing ✅ 🦵 8 Supported Squats ✅ 🪑 10 Sit-to-Stand, no hands ✅ 🧱 10 Wall Posture Resets ✅ 🚶♀️ Walk — get outside if you can ✅ 🌙 Belly massage before bed ✅ Steps: 8000