Tall kneeling core exercises

Dealing with back pain, diastasis recti, or a core that just does not feel connected after pregnancy? Dr. Christina walks you through a three-level kneeling core progression that rebuilds real stability from the inside out, no crunches required.

🔬 THE KEY PRINCIPLES
The most important cue in this entire video: pull your core in, never let it bulge out. That one thing determines whether these exercises are helping or hurting. From there, squeezing a ball activates your chest and front chain, which brings your core and pelvic floor into the movement automatically. Keep your pelvis tilted and your back flat the whole time.

✅ YOU SHOULD FEEL
Deep engagement through your core and pelvic floor, not tension in your lower back. If your back is arching or your belly is pushing out, dial it back to the previous level. Progress only when the movement feels controlled and connected.

❓ COMMON QUESTIONS
Can I do these exercises with diastasis recti? Yes. These movements are specifically designed with diastasis recti in mind. The key is keeping the core pulled in at all times to avoid adding pressure to the midline.

What equipment do I need? Just a squishy ball to start. As you get stronger, you can progress to a medicine ball or TheraBand for added resistance.

How do I know when to move to the next level? When you can complete 45 repetitions in a row without a break, you are ready to progress.

This week’s video is: Your Kegel Workout Is Incomplete Without This

Here’s what you’ll learn:

🧠 What muscles are engaged when doing core strengthening in tall kneeling?

💪 Why would we strengthen in tall kneeling?

🏃 3 core exercises in tall kneeling

📺 Watch it here: