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  • Writer's pictureAmy Slater

Essential Mom Movement, Mobility Circuit 2


This circuit is all about integrating thoracic (ribcage) and hip movement for a more resilient core.

Exercise 1

Here I am performing a ground to a standing pattern called the lizard to get up. It is key for creating and maintaining awesome hip mobility as a hip decoupling drill.

Hip decoupling drills like this one are key for great pelvic floor and core health. Tight hips do not allow for proper load transfer and can aggravate pelvic floor disorders and diastasis! .

❤️Perform 5-8 reps per side!’

Exercise 2

🙋🏻‍♀️How many ladies carry tension in your neck and shoulders?

🙋🏻‍♀️By the end of the day do you feel like your shoulders are up in your ears?

🤗Mobility through your ribcage and shoulders is a great solution to reducing tension in your neck!

🌟Here I am letting gravity work on mine, creating natural traction in my neck.

🤗I gently shift from side to side of the personal Power Plate which also creates space in my ribcage!


🌟This movement pairs really well with the lizard get-up from yesterday’s post! Isn’t cool how they just fit!!

🤗If you don’t have a Power Plate, just use the floor. You can get a great result! Simply kick up or walk up the wall and breathe!

🌟Hold for 10-60 sec!

Exercise 3

Now we are back with another ground to the standing pattern, the through the leg get up. One that leaves my hips and thoracic spine feeling AHHmazing! .

Without good quality motion in the hips and thoracic spine, your core and pelvic floor cannot optimally function!

Admittedly, life has been very heavy for me lately. And I am more tired than usual! Thank goodness for patterns like these to help refresh my hips!

I say refresh my hips because I have had a lot of computer time lately which locks me up!

Simply put… this pattern gets everything moving and keeps it moving for my very busy days!!


🌟Perform 5-8 reps per side!

Exercise 4

🙋🏻‍♀️Are you looking for a tool that strengthens both the pelvic floor and the core at the same time!?

🙋🏻‍♀️Are you looking to get the most effective workout possible as a mom short on time!?


🤗Well, here you go… Pelvicore Pro created by my friend and mentor, physical therapist, Christina Christie has been in my toolbox through both twin pregnancies!

🌟This tool along with proper movement patterns and a consistent nutrient-dense diet has helped rebuild a VERY disrupted core after carrying two babies twice!

Here I combined a squat with the unique internal and external rotation of the Pelvicore Pro, with a side lunge to internal rotation a hand walkout to a multiplanar hand reach to load the abdominals in all 3 planes of motion!!

🤗 Ladies, there are fundamental truths to reconnecting the core and pelvic floor after pregnancy… Follow those along with solid nutrition and you are all set!

🌟2-3 sets of 2-3 rounds of hand reaches

Exercise 5

Ok, fellow moms… how many times a day do you perform this movement?

The over switch get-up improves shoulder strength and mobility. This is a nice complement to the previous ground-to-standing series using the Pelvicore Pro!

Getting up from the ground is a primary, must-have function for moms!

Feeling good while you're doing it is an added bonus! Also, knowing how to breathe properly to avoid straining your pelvic floor and core is also important.

Here, in a conscious and focused environment, we can focus on form. Then, in the everyday function, we will subconsciously move well without thinking about it.

🌟Enjoy 5-8 reps per side! 🌟

Exercise 6

The Coretex is a unique tool that I have used for the past 7 years!!

Coupled with the ViPR Pro you have a hugely beneficial combo!

💁🏻‍♀️Here are the real ladies… I have two sets of twins which means a massively overstretched abdominal wall and extra skin. You know what… it’s all good! I am very functional, happy, and function quite well! YOU CAN TOO!!

I am more than my abdominal profile… right?! Yes! I am! 💪 YOU ARE TOO!

I chose to perform this exercise kneeling to put more demand on my hips and thoracic spine. Both of which get very tight with my “life”

🏊‍♂️ I swim, stand, cook and look down and forward at kids/computer/etc... A LOT. The evidence shows up in this pattern!!

In order to keep my pelvic floor, encourage proper breathing (ribcage) and diastasis healthy… I must maintain great movement in my thoracic spine and hips!

Ladies, don’t accept less than optimal function after having a baby! You deserve better!

✅Consider how you are training and think outside the box!

✅Think outside the box!

✅Join a moms4health group class (message me for details)

🌟Enjoy 60 sec of this awesome pattern!!


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