Supine Single Leg Fallouts: Build Deep Core Control Without Strain
0Looking for a gentle, effective way to wake up your deep core?
Supine single leg fallouts are a foundational exercise to build control, coordination, and strength—without overloading your abs or pelvic floor.
This move targets your transverse abdominis, improves motor control, and helps lay the groundwork for more advanced core and impact work (like planks, running, or lifting).
✅ Great for postpartum, diastasis recti, and core retraining
✅ No equipment needed
✅ Start slow—quality over quantity
How to Do It:
🔹 Start lying on your back with knees bent
🔹 Engage your core using your exhale + zip-up cue
🔹 Slowly lower one leg out and back without letting your pelvis or belly shift
🔹 Alternate sides for 10–12 reps
Progress happens in the small stuff. This is where it starts.
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About Me: Dr. Carrie Pagliano
Hi, I’m Dr. Carrie Pagliano, a pelvic health and orthopedic physical therapist with over 25 years of experience. I’m double board-certified in Orthopedics and Women’s Health and hold a Doctor of Physical Therapy degree from the University of St. Augustine.
I specialize in helping women navigate challenges like pregnancy, postpartum recovery, and menopause through personalized care. As the founder of Carrie Pagliano PT, LLC, my mission is to empower women to feel strong and confident at every stage of life.
I'm also the host of the ACTIVE MOM PODCAST found on all major podcast platforms. 🎙️ The Active Mom Podcast is your GO-TO guide for pregnancy, postpartum, perimenopause, menopause, & beyond—created for active moms & the professionals who support them! Whether you’re navigating motherhood or working with moms, get expert advice, real-life stories, & actionable tips to thrive at every stage.
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