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:
- no leakage
- no doming of or ridging in the tummy
- no pressure felt down below
- no over arching of lower back
- no pain
- movement is controlled and not juttery
- If Have Diastasis Recti – you need to make sure you can maintain tension in the linea alba by feeling for swelling in the gap the whole way through the ENGAGE part of the exercise
When you can do this then you can tick COMPLETE and move onto the next Workout next time. See below. 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.