Nothing new today, mamas. Wall sit, sit-to-stand and your five, all in one go.
📖 THE FLOW — ABOUT 15 MINUTES
Start standing. Ten 360 breaths against the wall, hands on your ribs.
Wall sit — three rounds of twenty seconds. Shallow, knees barely bent, back flat, breathing throughout.
Sit-to-stand — ten reps from a chair. Exhale up, three seconds down. The lowering is the exercise.
Then to the floor. Heel slides, ten each leg, exhaling as the heel goes out.
Bridges — eight two-foot, then two single-leg, one each side. Seven-second hold.
Knee fallouts — ten each side, hands on hip bones, hips level.
Then walk.
Start standing, finish on the floor. That order matters — your legs are fresh for the upright work, and the floor work becomes your cool-down.
💪 GRADUATES: 30-second wall sits, 15 sit-to-stands, 4 single-leg bridges.
🌱 NEW TO THE 21: 10-second wall sits, 8 sit-to-stands with a higher chair. 💛
Day seven of this habit, mamas. A full week. Before breakfast, before lunch, before dinner — open the app, three 360 breaths. Reply with how many — 1, 2 or 3. And tell me honestly: is it automatic yet, or still something you have to remember? 💛
📌 TODAY'S FOCUS
Thirty-eight days, mamas.
Today is the first session that genuinely feels like a workout — standing work, floor work, fifteen minutes. And I want you to notice how you got here.
Nobody handed you fifteen minutes on Day 1. You got ten minutes of breathing. Then one exercise. Then another. Then a hold, then a second or two more.
Five weeks of small additions, and today you did a full session without it feeling impossible.
That's how this works and it's why it lasts. The mamas who start with fifteen minutes quit by Day 12. The ones who start with breathing are still here on Day 38. 💪💛
1 comments
Real mamas, real days. Be kind.
💨 10 slow 360° Breaths ✅ 10 Sit-to-Stand, no hands ✅ 10 Heel Slides (each leg) ✅ 8 Glute Bridges + 2 Single-Leg — 7-second hold ✅ 10 Knee Fallouts (each side) ✅