A gentle core exercise that teaches your deep core to stay connected while your arms and legs move. It's a safe starting point for rebuilding core control after pregnancy.
How to do it
Lie on your back with knees bent and feet flat on the floor. Let your ribs soften down and keep a natural curve in your low back. Raise both arms straight up toward the ceiling.
Inhale and let your belly and ribs expand. As you exhale, gently draw your belly in and up, then slide one heel away from you along the floor while reaching the opposite arm back overhead. Inhale to return to the start, then switch sides.
Reps: 6–8 slow reps per side
Watch for: If you see a ridge or doming down the middle of your belly, shorten the slide or keep your arms still. Move only as far as you can stay in control.
Tip: Go slow and let your breath lead the movement.