Safe Families for Children
Safe Families for Children
May 16, 2019
bethany.org
Casie Jericho on Instagram: "12-minute Inner Core / Deep Core Bikini Routine (postpartum + mom-safe, but spicy 🔥): ⚡️Warm Up (2 min) 1. 360 Breathing + Pelvic Floor Lift – 60 sec (Hands on ribs, inhale expand, exhale gently lift pelvic floor + deep core) 2. Pelvic Tilts on Back – 60 sec (Flatten low back, exhale, slow control) ⚡️Main Circuit (8 minutes – 2 rounds, 40 sec on / 20 sec off) 1. Dead Bug (Heel Taps or Arms + Legs) Deep transverse abdominis activation 2. Glute Bridge with Core Brace
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