This Foundation stage is the key to your success in regaining that Stronger & More Functional Pelvic Floor & Core as well as a Flatter Tummy!
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!
FIRST WATCH THESE 2 INTRODUCTORY VIDEOS
NOW LEARN THE 4 KEY EXERCISES
The 1st 2 exercises work on building Strength & Endurance in the Pelvic Floor & Deep Ab Corset Muscles
The 2nd 2 exercises work on building Elevation Control & Repetition Ability in the Pelvic Floor Muscles
SIMPLE CUES AND TIPS ON HOW TO ACTIVATE THE MUSCLES CORRECTLY
YOUR DEEP CORE 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 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 THE 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.