No floor work today, mamas. No wall sit. No reps.

✨ TODAY'S MISSION 

💨 10 slow 360° Breaths


🧱 3 × 30 seconds Wall Sit


🪑 12 Sit-to-Stand, no hands


🦵 10 Heel Slides (each leg)


🍑 8 Glute Bridges + 2 Single-Leg — 7-second hold


🦵 10 Knee Fallouts (each side)


🚶‍♀️ Walk — 8,000 steps


🌙 Belly massage before bed


🧺 HOW TO LIFT WITHOUT LOADING YOUR GAP


Ten minutes of exercise matters. But you lift something thirty times a day — a baby, a basket, a toddler off the floor — and that's where it quietly goes wrong.

1️⃣ Get close. Stand right next to it. Reaching forward flares your ribs.


2️⃣ Bend your knees, not your back. Hips back, spine long. Same as your sit-to-stand.


3️⃣ EXHALE as you lift. Most of us hold our breath and brace — that pushes pressure straight into the gap.


4️⃣ Keep it close as you rise. Held away from your body, even a light thing gets heavy on your midline.

Never hold your breath to lift. That's the pressure spike. Exhale on the effort, mat or kitchen floor — same rule. 💛


🚶‍♀️ AND YOUR WALK

With nothing on the mat, the walk is today's session. Outside if you can — different air, same steps.