CORE TRAINING

Before starting you core training please read the blog HERE about diastasis recti.

Please start you pelvic floor exercises straight away, you must keep doing these daily as many times a day possible, you should always do your pelvic floor exercises no matter what phase of core training you are at.

The other core exercises should be performed 2-3 times a week.

Each time you check in we ask you to check for diastatsi recti to to make sue you are on the right track.

Doming of the abdominal muscles must never occur, if it does you have moved on too quick and MUST go back.

Phase 1, Three times a day at least, everyday

Pelvic floor exercises-

10 slow contractions building 10 second holds

10 fast contractions

Phase 2, Three times a day, everyday.

Pelvic floor exercise

Abdominal hollowing- 10 sets 10 second holds

ONCE YOU CAN HOLD THE TEN SETS FOR 10 SECONDS EACH MOVE ON

Phase 3, 1-3 sets 12-15 reps, everyday.

Starting 1 set of 12-15, once you can achieve this add in another set and so on.

Pelvic floor exercise

Abdominal hollowing with abdominal tilt

ONCE YOU CAN DO 3 SETS 15 REPS MOVE ON

Phase 4, 1-3 sets 12-15 reps, everyday.

Starting 1 set of 12-15, once you can achieve this add in another set and so on.

Pelvic floor exercise

Abdominal hollowing with modified curl up- Start 1-2 second hold, building to 10 reps 10 second hold

ONCE YOU CAN DO 3 SETS 15 REPS MOVE ON

The following phases are only for if you are ready to progress from phase 4 with no doming occurring and no present diastasis recti.

If diastasis recti is still present please stay on phase 4.

Work through each step, you should aim to move on to the next step each week however you must be able to achieve the highest holds and reps with perfect form before moving on.

Phase 5, three times a week

The exercises

4 point kneeling, raising one leg or arm

Bridge

Crunch, hands on knees

Oblique crunch

Prone spinal extension

The stages

1. 6-10 second holds, 6-10 reps, 1 set

2. 10-15 second holds,10-15 reps, 1 set

3. 15-20 second holds, 15-20 reps, 1 set

4. 15-20/30 second holds, 15-20 reps, 2 set

5. 15-20/30 second holds, 15-20 reps, 3 set

Phase 6, three times a week

The exercises

4 point kneeling alternate arm and leg

Plank, level 1

Side plank

Crunch, hands on knees/ chest

Oblique crunch

Spinal extension on a ball

1 leg bridge

The stages

1. 6-10 second holds, 6-10 reps, 1 set, aim to hold the planks for as long as possible with good form.

2. 10-15 second holds,10-15 reps, 1 set, aim to hold the planks for as long as possible with good form.

3. 15-20 second holds, 15-20 reps, 1 set, aim to hold the planks for as long as possible with good form.

4. 15-20/30 second holds, 15-20 reps, 2 set, aim to hold the planks for as long as possible with good form.

5.15-20/30 second holds, 15-20 reps, 3 set, aim to hold the planks for as long as possible with good form.

Phase 7, three times a week

The exercises

4 point kneeling alternate arm and leg

Plank level 2, raising one leg off the floor

Side plank

1 leg bridge

Crunch, hands on knees/ chest

Oblique crunch

Prone spinal extension on a ball, slow.

The stages

1. 6-10 second holds, 6-10 reps, 1 set, aim to hold the planks for as long as possible with good form.

2.10-15 second holds,10-15 reps, 1 set, aim to hold the planks for as long as possible with good form.

3.15-20 second holds, 15-20 reps, 1 set, aim to hold the planks for as long as possible with good form.

4.15-20/30 second holds, 15-20 reps, 2 set, aim to hold the planks for as long as possible with good form.

5.15-20/30 second holds, 15-20 reps, 3 set, aim to hold the planks for as long as possible with good form.