#vipr_global

[moms4health]

View this post on Instagram

ESSENTIAL MOM MOVEMENT CIRCUIT: Exercise 8 . 🌟How many moms out there suffer from tight hips or weak glutes? . 🌟Does your back ever feel sore or tight when bathing your child in the tub or lifting them into or out of the crib? . 💁🏻‍♀️Many of these issues are rooted in the hips. Without proper range of motion and the strength to use that range of motion, your back will suffer and you will not fully use your glutes (aka...flat butt syndrome 😉)! . I am using @powerplateusa here and a 6kg @vipr_global . The Power Plate enhances circulation and provides a stimulus directly up to my hips through the kneeling leg. The ViPR adds a purposeful driver and a bit of load to decelerate with my upper body along with my hips to encourage both flexion and extension at the hip. . ⭐️If you don’t have a Power Plate, simply perform this mobility exercise with your ViPR on the ground. Be sure to maintain a tall spine and rhythmical breath pattern throughout! . . . . . . #moms4healthusa #powerplate #viprfit #vipr_global #viprpro #postpartum #resilience #trainingsmart #momfitness #trainingforlife #twinmom #womenshealth #healthyhips (at Holly Springs, North Carolina)

[moms4health]

View this post on Instagram

ESSENTIAL MOM MOVEMENT CIRCUIT: Exercise 3 . Here I am back with my 6kg ViPR performing a simple combo. . I am in the garage which is a flat, smooth surface so I added the yoga mat for a bit of texture and proprioceptive input. . Ideally this could be done barefoot on an Earth 🌏 surface (like sand or grass) to add a natural input from the bottom up. The feet are huge for adding input up to the pelvic floor. You can see how they react to decelerate the lunge and drive from the ViPR! Isn’t that cool!! . Now onto the ViPR pattern. The lateral lunge with a same side diagonal shift @ ankle is a tremendous mobilization through the arm lines and chest. . Moving front to back in the sagittal plane with an upper cut to a downward chop gives great input to the hips but my focus is mobility through my thoracic spine without overly recruiting my core. . 💁🏻‍♀️How does this apply to moms? . Think about the many hours spent reaching forward and down: nursing, holding, carrying. All of these movements can lock down the thoracic spine. . When that happens, you don’t get good motion through the ribcage which affects breathing and also proper loading and unloading of the abdominal wall and core. . Again, this is not step 1️⃣ but much further down the line. Loading the myofascial lines through varying angulations with the breath creates a functional stability! . Don’t forget to properly feed that input with a nutrient dense diet rich in collagen building foods! . If you are still reading...awesome!! Check out my blog for more! ❤️ . . . . . #moms4healthusa #momsfitness #resilience #essentialmovements #variability #womenshealth #pelvicfloor #diastasisrecti #reallifemovement #function #vipr_global #viprpro #viprfit #viprglobal #hollyspringsfitness (at Holly Springs, North Carolina)

[moms4health]

ESSENTIAL MOM MOVEMENTS CIRCUIT: Exercise 8️⃣ . This is the final exercise in the circuit. This one uses the @powerplateusa and a 4kg ViPR @vipr_global . The overall goal of all 8 exercises is to improve my hip mobility while challenging my core and thoracic spine. . Here I am moving through a traditional posterior lunge while driving the ViPR through various shifting patterns. . The power plate aids in circulation and adds another driver in all three planes of motion from the bottom up. . 🧐Moms: you benefit from this pattern for the pelvic floor load, glute strength and core stability. All important things for life activities! . I am still working on tensile strength through my hips, core and thoracic spine. The 4kg ViPR is the perfect load for the goal of this pattern. . I am excited to continue to build my strength and resilience! Two sets of twins has taken a toll on my “situation” but everyday...I’m getting a little stronger and more resilient! . All you amazing moms out there, looking for more and wondering if you should accept less than optimal function postpartum...the answer is no! Look me up if you are local or find another women’s health trainer! . Consistent healthy inputs through food and movement lead to great results! You can do it!! . . . . . . . #moms4healthusa #powerplate #pelvicfloor #diastasisrecti #twosetsoftwins #twinmom #vipr_global #viprfit #viprpro #reallifefitness #trainlikeagirl #womenshealth #resilience #function (at Holly Springs, North Carolina)

[moms4health]

View this post on Instagram

Essential mom movement circuit: Exercise 1️⃣ . The goal of this circuit is to introduce variable lines of force through my hips and core. I have had two sets of twins and I have a functional diastasis. It is my goal to continue to improve my function so I can be an active mom, enjoy my walks, jogs, swimming, biking and strength training. . This particular sequence is a circuit of 8 exercises that I enjoyed after a short 3D jog and before my bike ride. 🚲 . All of these exercises have a transfer to what I call essential mom movements. . This pattern uses a 6kg ViPR. I am doing a static foot position squat while reaching across various angles. It is a predictable pattern but you could also use a more varied pattern. . I am most definitely loading my pelvic floor but I am not consciously contracting my core with a Kegel, instead I am breathing fluidly in all movements in=down, out=up and my pelvifloor is contracting! . MOMS: think about picking up your kids. Kneeling to bathe or picking up toys. It’s NEVER in a straight line. 😁 . Complete 3-4 rounds of 12-20 reaches. . Sign up for my newsletter at moms4health for articles, exercises and giveaways! . . . #moms4healthusa #viprglobal #vipr_global #viprpro #reallifefitness #momfitness #twinmom #fitness #functionalfitness #loadedmovementtraining #trainlikeagirl (at Holly Springs, North Carolina)