There are 4 Levels of Workouts in This Program
Each Level has 6 Workouts and each workout is 10 Minutes Long. At the end of each workout is a position to spend 2-3 mins to work on relaxing the pelvic floor at the end of the workout.
There are 2 options for Each Workout
Option 1 – A Video Timed Playback of the workout which you can just click play and follow along to. Each exercise lasts 40 seconds and then there is 10 seconds rest between each exercise showing the next exercise coming up
Option 2 – A Self Led Version – you can work through each exercise at your own pace and it tells you how many Repetitions of each exercise to do
A REMINDER – In the exercises the word ‘ENGAGE’ is used meaning to work the pelvic floor and deep abdominal muscles and ‘RELAX’ is used meaning to relax those muscles
Take a look at our WEEKLY WORKOUT PLANNERS in the ‘Get Back To Being You‘ Module of the HUB which will help you plan your workouts during the week depending on how many you think you can do. Try and do one 10 min workout each day on 6 days of the week. If you only manage 2, 3, 4 or 5 workouts during the week it is not an issue but 6 workouts a week will help you reach the results you are wanting faster.
Start with Workout 1 – practice this workout until you can do all the 4 exercises without any of the following issues:
Also make sure that you are not:
- Holding Your Breath
- Tensing and Lifting your Shoulders
When you can do this then you can tick COMPLETE and move onto the next Workout next time. If you are not able to do all of the exercises in the workout without any of the above then repeat the workout until you can before moving onto the next workout. Some people it takes a few times to do each workout before moving on – others can move on straight away – this is why our program is tailored to your capabilities.
IF YOU HAVE A DIASTASIS RECTI THEN ALSO MAKE SURE:
That you can feel tension in the linea alba throughout the part of the exercise when the muscles should be engaged. Each exercise describes when to Breathe Out & Engage and when to Breathe In & Relax. You should be able to feel tension in the gap and not be able to press deeply into the gap when engaging the muscles.
Once you can do all the 6 workouts with none of the above issues then feel free to move onto the next Level. Feel free at any point to ask questions in our comments section.
TUMMY ISSUES TO AVOID WHEN DOING THE EXERCISES
