There are 2 parts to this Foundation stage and there are specific goals to try and achieve before moving onto the Level 1 to 4 Workouts.
1st PART – Learning to Restore Strength & Function in Your Pelvic Floor 4 Easy to do Exercises You can Do Anytime and Anywhere
2nd PART – Simple Ab Curl Exercises That will Help Restore the Rectus Abdominis (6 pack) muscles to their Pre Pregnancy State
We recommend practicing the Deep Core 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.
FIRST WATCH THE 3 SHORT INTRODUCTORY VIDEOS
NOW LEARN THE 4 KEY PELVIC FLOOR ACTIVATION EXERCISES
YOUR PELVIC FLOOR ACTIVATION GOALS
HOW TO RESTORE THE STRETCHED RECTUS ABDOMINIS (6 PACK MUSCLES)
These simple Ab Curl variations will help your Rectus Abdominis (6 pack) muscles that have been stretched during pregnancy restore back to how they were before.
Start with the minimum reps suggested in each exercise. Start with the minimum reps suggeted in each exercise. As long as you have none of the below issues then you can gradually try and increase the reps (5-10 reps) each day or time you manage to practice.
- feeling of pressure down below
- abdominal peaking in between your 6 pack muscles
- pain in the C sec scar if had a C sec
- low back pain
If you do feel any of these issues and try to engage your pelvic floor muscles as you curl up then relax them on the way down. If still having the issue then we advise seeking a consult and assessment with a Woman’s Health Physio.
THE 4 AB CURL EXERCISES
ONCE YOU REACH 12 WEEKS POST BIRTH YOU CAN ADD IN WORKING THE DEEP AB CORSET MUSCLES
YOUR DEEP AB ACTIVATION GOALS
Now you are able to start working on the strength of your Deep Ab Corset Muscles try to achieve the following Goals in Exercises 1 and 2.
Once you can achieve this you can start the Level 1 Workouts.
WHAT DO THE WORKOUTS DO?
The Workouts include exercises that start you moving therefore challenging the Deep Core Muscles, Abs and Gluts. Some of the exercises also use resistance such as exercise bands pilates ball (or folded cushion or other ball) which enhances the effect the muscles working.
By doing Exercises that challenge your deep pelvic floor & core muscles helps you to make working these muscles part of your daily life and switching on automatically when doing Daily activities and your usual exercise.
As well as taking you to the next level of having a stronger Pelvic Floor and Core and Flatter Tummy.
The muscles you have learnt to activate in the Foundation Connection and Activation stage are your deep core muscles including the pelvic floor, diaphragm, deep abs (tranversus abdominis) and deep gluteal (buttock) muscles.
The key is now work these Deep Core Muscles work while you also work the more Superficial Muscles in your body.
This Foundation stage is the key to your success in regaining that Stronger & More Functional Pelvic Floor & Core as well as a Flatter Tummy!
Your Pelvic Floor and Abdomen usually undergo these changes after birth.
The aim of this Program is to regain strength and function in the Pelvic Floor, Restore the Rectus Abdominis (6 pack) muscles to being their original length and thickness and to build tension in the Deep Corset Muscles and Linea Alba Connective tissue so that a ‘pulling back’ effect on the tummy is created. As below.
There are 2 parts to this Foundation stage and there are specific goals to try and achieve before moving onto the Level 1 to 4 Workouts.
1st PART – Learning to Connect To & Activate Your Deep Pelvic Floor & Deep Ab Core Muscles + 4 Easy to do Exercises You can Do Anytime and Anywhere
2nd PART – Simple Ab Curl Exercises That will Help Restore the Rectus Abdominis (6 pack) muscles to their Pre Pregnancy State
We recommend practicing the Deep Core 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.
FIRST WATCH THE 2 INTRODUCTORY VIDEOS
NOW LEARN THE 2 PELVIC FLOOR & DEEP ABS ACTIVATION EXERCISES
SIMPLE CUES AND TIPS ON HOW TO ACTIVATE THE MUSCLES CORRECTLY
YOUR DEEP CORE ACTIVATION GOALS
HOW TO RESTORE THE STRETCHED RECTUS ABDOMINIS (6 PACK) MUSCLES
These simple Ab Curl variations will help your Rectus Abdominis (6 pack) muscles that have been stretched during pregnancy shorten again.
Start with the minimum reps suggested in each exercise. As long as you have none of the below issues then you can gradually try and increase the reps (5-10 reps) each day or time you manage to practice.
- feeling of pressure down below
- abdominal doming or peaking
- pain in the C sec scar
- low back pain
If you do feel any of these issues and you are not able to stop them from happening by switching on your deep pelvic floor and core muscles then we advise seeking a consult and assessment with a Woman’s Health Physio.
THE 4 AB CURL EXERCISES
ONCE CAN ACHIEVE THE GOALS OF THE DEEP CORE AND AB CURL EXERCISES YOU CAN MOVE ONTO THE ABS FAB WORKOUTS
The Workouts include exercises that start you moving therefore challenging the Deep Core Muscles, Abs and Gluts. Some of the exercises also use resistance such as exercise bands pilates ball (or folded cushion or other ball) which enhances the effect the muscles working.
By doing Exercises that challenge your deep pelvic floor & core muscles helps you to make working these muscles part of your daily life and switching on automatically when doing Daily activities and your usual exercise.
As well as taking you to the next level of having a stronger Pelvic Floor and Core and Flatter Tummy.
The muscles you have learnt to activate in the Foundation Connection and Activation stage are your deep core muscles including the pelvic floor, diaphragm, deep abs (tranversus abdominis) and deep gluteal (buttock) muscles.
The key is now work these Deep Core Muscles work while you also work the more Superficial Muscles in your body.
