"The 6 week check" - the time we've all been waiting for! Here we need to get clearance to return to group classes but also to start loading up the core and pelvic floor. This is generally around 6 weeks for a vaginal birth, and 8 weeks for a C-section birth. Speak to your LMC/Physio about your readiness to begin loaded exercises.
Phase 2 is all about progressively adding load through the whole body, but particularly through the trunk and abdominal muscles aka 'the core'. At the start of Stage 4 (Week 6 - 8) we focus on pelvic floor work, gentle strengthening through your abdominals and trunk, and adding resistance to lower and upper body exercises.
Core progressions: This session involves heavier inner thigh and pelvic floor contractions with a ring, half plank holds with top leg clams and a functional leg series in standing with weights.
For more detailed training on Pelvic Floor and Core contractions see our two videos on "your Pelvic Floor" and "Abdominal Seperation / your Core'.
Up Next in Stage 4 // Weeks 6 - 8
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Abdominal Separation / Learning to en...
Diastisis Recti / Ab seperation is a common finding during pregnancy and after childbirth, in this video we discuss Ab seperation, how to measure the size of your gap, the basic steps in finding your core muscles and controlling movement and tips on how to progress exercises in a safe and effecti...
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Learning about and engaging your Pelv...
The Pelvic floor, arguably the most talked about muscle group in pregnancy and childbirth. Here we learn a bit more about the pelvic floor, their importance in movement and exercise and how to train them effectively in your postpartum recovery.
This video is ideal at any stage of the postnatal ...
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The Knack
The Pelvic floor is arguably the most talked about muscle group in pregnancy and childbirth. Here we learn about a technique called "The Knack". More than just a strong Kegel squeeze, the Knack can be incredibly effective in supporitng the pelvic floor during functional tasks or activities that c...
