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Countless research and clinical evidence with ourselves and our clients has shown that short workouts that concentrate on building strength and endurance in the pelvic floor and deep abdominal muscles through pregnancy will help your body take on the stresses of pregnancy and

  • Stop Incontinence Issues
  • Help or Prevent Back and Pelvic Pain
  • Help Prevent Prolapse
  • Reduce the Abdominal Separation (Diastasis Recti) during your Pregnancy – regain a flatter tummy faster after Birth
  • Lead to You Automatically Being Able to Use Your Core In Daily Life

There are 12 Pelvic Floor & Core 6 Minute Workouts

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.  There are 10 second rest intervals 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

The best results will come from doing one of the 12 workouts each day on 6 days of the week.

However we know that this is not possible for everyone so choose a number of workouts to do each week ie 2, 3 or 4 and try to stick to doing that number of workouts per week on certain days.  One workout a week is better than nothing but as with any exercise will just not be as effective as doing more.

Have a look at our WEEKLY WORKOUT PLANNERS for guidance.

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


Whatever activity you are doing and whatever trimester of pregnancy you are in make sure you stop immediately if you feel any of the following symptoms:

  • Unable to catch your breath
  • Dizziness or light headedness
  • Chest pain
  • Tightening contractions in your tummy
  • Irregular beating of your heart (palpitations)
  • Vaginal bleeding or spotting
  • Bad headache
  • Pain or swelling in the lower part of the leg
  • Pain in your tummy or pelvis that does not ease
  • You feel exhausted or unusually weak

Propping yourself up with pillows in the exercises rather than lying on your back (see below) can be helpful in preventing some of the symptoms above

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