"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 holding a half plank, doing seated roll backs, curl ups and 100s.

For more detailed training on Pelvic Floor and Core contractions see our two videos on "your Pelvic Floor" and "Abdominal Seperation / your Core'.