@mamma.nai: DAY 8 of 21: TVA TRAINING ✨ WEEK TWO! We’re turning it up a little today 🔥 The movements are getting more challenging, but the focus stays the same: CONTROL + keeping that deep-core connection. TODAY’S FOCUS Keeping the TVA engaged while the arms and legs move, especially through the knee tucks + pikes. Don’t let the harder movements make you forget about your breath! WORKOUT • Foam roller knee tucks x12 • Pikes x10–12 • Single arm + leg dead bug x12 each side • Elevated bicycles x12 each side • Abdominal crunch + knee drive x12 Repeat 3–4 rounds 🔥 FORM CUE For the knee tucks + pikes, keep your core tight throughout the ENTIRE movement. At the top of your pike, fully exhale and really think about pulling your belly inward toward your spine. For the dead bugs + bicycles, keep your ribs tucked toward your hips and pelvis controlled as your arms and legs extend. THE KEY Don’t sacrifice your TVA connection just to get through the rep. Exhale through the hardest part, gently pull your navel toward your spine and keep breathing while maintaining that deep-core tension. Slow + controlled > rushing through the reps. ALWAYS. DAY 8 DONE 🤍🔥 Save this one + follow along for Day 9! (All equipment linked in bio for you 💟💟💟) #deepcore #coreworkout #pilatesabs

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Friday 25 September 2026 23:51:16 GMT