This Foundation stage is the key to your success in regaining that Stronger & More Functional Pelvic Floor & Core as well as a Flatter Tummy! It helps you grasp the basics before heading onto the Workouts. To achieve the best results it is crucial that you understand how to breathe correctly and engage your deep core muscles in the right way before doing the Workout exercises
During the 6-12 week period post birth the Aims of the Foundation Stage is to regain strength of your Pelvic Floor muscles and to restore your Rectus Abdominis (6 pack) muscles to being pre-pregnancy in length and thickness.
To achieve the aims above there are 2 parts to work on:
1st PART – Learning to Connect To & Activate Your Pelvic Floor
2nd PART – Simple Ab Curl Exercises That will Help Restore the Rectus Abdominis (6 pack) muscles closer to their Pre Pregnancy State
We recommend practicing the Pelvic Floor Muscle Exercises twice a day and the Ab Curl Exercises Once a Day to See Fast Results!
The great thing is you can do the exercises anytime and no equipment or space needed.
Learn how to breathe correctly and activate your Pelvic Floor muscles.
Now you have learnt the basic concepts of Breathing and Activating Your Pelvic Floor now learn the Foundation exercises
2 Pelvic Floor Activation Exercises
4 Shoulder Lift Ab Curl Exercises
These 4 simple Ab Curl exercises below will help your Rectus Abdominis (6 pack) muscles that have been stretched during pregnancy restore back to how they were before.
1 Rep of each Ab Curl Exercise only counts as a proper Rep if you WHOLE shoulder blade lifts off the floor right to the bottom tip of your shoulder blade. Your elbows should also stay out to the sides and your head should not bend forwards to your chest.
Start with just 5 reps of each exercise and then gradually try and increase the reps by 5-10 reps each time you practice until you can reach the GOAL REPS stated on each exercise.
You can do all 4 Ab Curl exercises in one go but you DO NOT have to. You can try one exercise one day and then another the next.
Ab Curl Exercise 1
Ab Curl Exercise 2
Ab Curl Exercise 3
Ab Curl Exercise 4
Now Your Rectus Abdominis Muscles will have restored some of the length and thickness and your Linea Alba healed you can start the Deep Ab Tensioning exercises without risk of them making your Ab Separation worse. At 12 weeks these exercises will start healing your Diastasis Recti and Flattening your tummy.
The 1st Video below shows you how to engage these deep core muscles and the 2nd video shows you pointers to look out for to make sure you are engaging them in the correct way.
Now You have learnt how to engage these Deep Core Muscles correctly change to practicing the 2 exercises below along with continuing the Foundation Ab Curl exercises.
You need to practice the exercises until you can reach the goals below. Then you can start the 1st Workout of Level 1
The Workouts will use Movement and Resistance to challenge these Deep Core Muscles and take you to the next level in restoring your Pelvic Floor & Deep Core Abs and Flatten Your Tummy!