Selena Samuela Deep Core Moves Target Postpartum Rib Flare

Peloton instructor Selena Samuela is sharing deep core exercises aimed at a specific postpartum issue: rib flare. Samuela, nine months postpartum after welcoming twin girls Stella and Frankie in December 2025, posted a new set of moves on Instagram breaking down how pregnancy changes the ribcage, the pelvis, and the muscles that connect them.

For those unfamiliar, Selena has taught cycling, running, and bootcamp classes on the Peloton platform for years and built a following for her open approach to fitness setbacks, including a complicated twin pregnancy and an ongoing return to competitive training. Her postpartum content has become a recurring thread on her page since she returned to the live Peloton schedule earlier this year.

In her post, Selena explained the mechanics behind the issue. She wrote that during pregnancy, the uterus pushes the diaphragm upward, the abdominal wall stretches, and breathing tends to stay stuck in the front of the chest. The result, she said, is a ribcage that sits high and wide, a pelvis that tips forward, and a deep core and pelvic floor that no longer work well together.

What the Deep Core Moves Target

Selena was direct about the goal. She said the point isn’t to force the ribs down, but to restore the stacking of the ribs over the pelvis, reintroduce 360-degree breathing, and rebuild the muscles that actually close and control the ribcage. That framing sets her deep core routine apart from a generic ab workout, since the emphasis sits on breath and alignment rather than repetitions.

The routine includes four exercises, each using a small prop such as a Pilates block or a soft ball.

• Bear hover to down dog with a block or ball: Moving between the two positions while keeping the prop in place, adding a breathing and mobility component. The transition asks the deep core to stay active through a change in body position rather than a single static hold.
• Bear hover twists with knee taps: Holding a tabletop position with knees hovering off the mat, rotating through the torso to tap a knee toward the opposite side. The move challenges rotational control while keeping the deep core engaged, supporting the rib restacking Selena described.
• The supine hold with a block or ball and leg lifts: Lying on your back, holding the prop while lifting and lowering one leg at a time. Isolating a single leg forces the deep core to stabilize the pelvis without the compensation patterns that show up when both legs move together.
• The ball or block squeeze toe taps: Follows a similar setup, with the prop held between the thighs while both feet alternate tapping the floor. Squeezing the prop recruits the inner thighs and pelvic floor alongside the deep core, reinforcing the connection Selena pointed to in her caption.

Why the Deep Core Focus Matters Now

Selena’s approach lines up with what physical therapists commonly recommend for rib flare and diastasis recti, conditions that are common after pregnancy but often go unaddressed without targeted work, according to the Cleveland Clinic. Prioritizing breath and rib position before adding load is a standard progression in postpartum rehab, and Samuela’s use of accessible props makes the routine easy to try at home without specialized equipment.

The post continues a pattern for Selena, who has used her platform to walk followers through her recovery in real time, from her twin pregnancy and return to teaching to her Ironman training goal and her pre and postnatal fitness certification. It also builds on an earlier set of deep core exercises she shared for diastasis recti, giving members another concrete set of moves rather than just a schedule update.

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