This Foundation stage is the key to your success in regaining that Stronger & More Functional Pelvic Floor & Core as well as a Flatter Tummy!
The aims in the 6-12 week period post birth 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 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 Pelvic Floor Muscle Exercises twice a day and the Ab Curl Exercises Once a Day to See Fast Results!
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.
HOW TO CONNECT & ACTIVATE THE PELVIC FLOOR MUSCLES
1) Watch the 2 Intro Videos to learn:
- How to breathe correctly and relax your pelvic floor
- How to Engage the Pelvic Floor
- NB. To get Maximum Benefit of the Exercises and Meet the Challenge it is important to watch these videos to learn how to correctly work the right deep core muscles and not the wrong muscles
2) Learn the 4 Exercises to Improve Pelvic Floor Muscle:
- Elevation Control
- Speed & Repetition
3) Practice the 4 Exercises 2 Times A Day. Try to practice in the different positions at different times.
The great thing about this challenge is you can do the exercises anytime and no equipment or space needed.
THE 3 INTRODUCTORY VIDEOS
THE 4 PELVIC FLOOR CONNECTION & ACTIVATION 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. If you have had a vaginal birth these Ab Curls can be started as soon as you are able to after birth.
If you have had a C Sec wait until you have had the 6 week postnatal check to give the ok to start the Ab Curls.
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
- 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.