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. Once you reach the 12 week period when your Linea Alba connective tissue between the Rectus Abdominis Muscles has recovered you can also start learning to engage your Deep Core Corset Abdominal Muscles.
There are 2 parts to the work on if you are in the 6-12 week stage after birth.
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 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.
Once you reach the 12 week period you can move onto also engaging your Deep Core Abdominal Corset Muscles which we show you later how in this page.
FIRST WATCH THE 3 INTRODUCTORY VIDEOS
NOW LEARN THE 2 KEY PELVIC FLOOR CONNECTION EXERCISES
YOUR PELVIC FLOOR ACTIVATION GOALS
HOW TO SHORTEN 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. 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 THE 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.
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.