Zanna Van Dijkのインスタグラム(zannavandijk) - 2月24日 02時25分

Core Rehabilitation ?? These clinical pilates exercises are focused on firing up my “primary sling” with particular emphasis on my pelvic floor. This activates at the start of any movement and underlies pretty much all core work. It can be disturbed as a result of abdominal surgery (I have resulting imbalances) so I need to build it up & balance it out gently ?? Here’s the exercises I’m doing: ➡️ Single leg drops ➡️ Single leg drops & arm raise ➡️ Leg lifts ➡️ Knee drops ✅ The main focus of these is engaging your pelvic floor, which I can only describe as the muscles which stop you from peeing ? They’re tiny and it can be pretty hard to isolate them, I find it takes great concentration. I encourage you to consciously try and avoid engaging other more dominant surrounding muscles during these exercises as much as possible (which is tough!) ? I am currently going for 1 round 5 reps each side of each exercise, and I’m building up from there! ??‍♀️ Wearing all @adidas Women as always as I’m a proud #adidasambassador ❤️ #clinicalpilates #corerehab #corework #abworkout #coreworkout #pilatesbody #girlgains #gymgirls #surgeryrecovery

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