10 Min Deep Core Pilates | Flatten Lower Belly & Stabilize Spine (No Neck Pain) скачать в хорошем качестве

10 Min Deep Core Pilates | Flatten Lower Belly & Stabilize Spine (No Neck Pain)

10 Min Deep Core Pilates | Flatten Lower Belly & Stabilize Spine (No Neck Pain) Hi and welcome to Adobi Wellness! This low-impact, 10-minute Deep Core Pilates flow is a powerhouse for functional strength, specifically designed to help you stabilize your spine, flatten your lower belly, and achieve a stronger core—all with zero neck strain. This safe routine is perfect for all levels. It focuses on the Transverse Abdominis (your body's natural corset) to cinch your waist and provide stability. These exercises helped me so much in my postpartum journey, and they are perfect for anyone needing effective, low-impact work. ✨ Key Functional Benefits: Flatten Lower Belly: Foundational TVA work using Pelvic Tilts, Heel Slides, and Toe Taps. Spine Stabilization: Strengthens supporting muscles with Glute Bridges and Bird-Dog to relieve lower back tension. Zero Neck Strain: All movements are low-impact and performed without lifting the head or neck. Postpartum Safe: Builds the essential core strength needed for long-term functional recovery. 🧘‍♀️ 10-Minute Intentional Flow Breakdown (Accurate Chapters) 0:00 Intro & Setting Intention 1:15 Warm-Up: Diaphragmatic Breathing & Pelvic Tilts 2:30 Main Flow Round 1 (Heel Slides, Toe Taps, Glute Bridges, Bird-Dog) 5:30 Main Flow Round 2 (Repeat Sequence) 8:30 Cool-Down: Knees-to-Chest & Spinal Twists 10:00 Outro & Thank You Don't Forget! If this flow helped you, please Like this video and Subscribe for more effective, mindful flows from Adobi Wellness! CONNECT WITH ME↓ ↓ SOCIALS: Instagram (brand new):   / adobiwellness   Youtube:    / @adobiwellness   EMAIL: Business inquiries only please, thank you adobiwellness@gmail.com Disclaimer Please listen to your body and move within your own limits. This video is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you have any health concerns, injuries, or conditions, consult your physician before beginning a new exercise program. By participating, you agree that you do so at your own risk. #AdobiWellness #DeepCorePilates #FlattenBelly #SpineStability #NoNeckPain