Targeted Muscles:

Core! -Especially your Transverse Abdominus (which acts like a corset to tighten your belly)

Pelvic Floor Muscles

Inner Thigh Muscles

Set-Up:

Sit upright on the floor and extend legs in front of you

Flex feet so toes are pointed up and only the heel of the foot is against the floor

Slightly bend both knees

Legs and feet touching; inner thighs pressed together

Depending on baby's strength either place baby on-top of your knees, over your pubic bone or (for better head support) lying against your chest.

Continue to hold onto baby

Action:

Engage your pelvic floor by tightening the same muscles you use to stop the flow of urination.

Maintain the pelvic floor connection and...

Shift into a "Pelvic Tilt" by pulling the pubic bone toward the navel (imagine turning a wheel under)

 Maintain the pelvic tilt and the pelvic floor connection and...

Shift the weight of your upper body back, until your feel your core beginning to struggle to stabilize you.

Pause here and alternate heel taps (beginner) and/ or knee bends (intermediate/advance)

Include Baby:

Refer to set-up above

Holding onto baby to ensure his/her safety move to the beat of the following verse:

"Bend and Straighten" (alternate bending the knees)

"Bend and Straighten" (alternate bending the knees)

"Tap, Tap, Tap" (alternate tapping the heel of your foot against the floor)

"Tap, Tap, Tap" (alternate tapping the heel of your foot against the floor)