Core Re- Conditioning Video of Exercises

PASSWORD- FORM

This is a video showing you how to perform exercises to re- condition your core muscles after giving birth.

Be sure to check the blog on Diastasis Recti first found HERE and use this alongside the Core Training HERE and the Exercise Glossary found

Please do not progress is Doming occurs just keep concentrating on the exercises you are able to do until you are strong enough to move on.

Progression of core re-conditioning

  1. Pelvic floor/ Kegal exercises

  2. Pelvic floor exercises with abdominal hollowing for TVA.

  3. Pelvic floor exercises with abdominal hollowing while performing pelvic tilts.

  4. Pelvic floor exercises with abdominal hollowing while performing partial and modified curl ups.

  5. Maintaining the above sequence while layering more advanced abdominal exercises like crunches, the plank and the 4 point kneeling position.

These should not be attempted until at least 6-8 as weeks post-partum as there is a risk of air entering a raw placenta site and causing an embolus, you should also be able to work through 1-4 without doming occurring before progressing to this stage.

The Exercises

How to Perform Kegal Exercises

  • Lie/ sit/ stand with your feet slightly apart.

  • Draw up and tighten the muscles around your back passage and hold, then take the feeling around the front, lifting up through the vagina.

  • For slow contractions hold for a count to six, release with control, repeat for desired reps.

  • For fast contractions hold for a count to one, release with control, repeat for desired reps.

Abdominal hollowing

Aim to build up to 10 sets of 10 second holds and repeat three times a day or as often as possible.

With Correct postural alignment pull your belly all the way in and up at the naval without moving the rib cage, pelvis or spine. Relax half, then relax half again so you are at about 30% of the maximal voluntary contractions. This is abdominal hollowing. Hold this for ten seconds then relax and get back to that 30%, hold for ten seconds and repeat. You should be able to hold this contraction and breath through it at the same time. This can be done seated, standing or lying (no lying after the first trimester in pregnancy).

Lying pelvic tilts (First trimester and a post-partum progression only)

Aim for 1-3 sets of 12-15 reps.

Lie flat looking up with your feet flat on the floor a little less than hip width apart and your knees bent.

While maintaining abdominal hollowing posteriorly rotate your pelvis so your lower back is touching the floor. Hold and count to six while still breathing.

Modified trunk curl (This is not for pregnant women or women in early post natal stages)

The abdominal wall should be held flat with the umbilicus drawn towards the spine, if this is not possible and doming occurs when curling up then the exercise is too demanding. Aim to work towards 3 sets 10-15 reps. 

  • Lie facing up and posteriorly tilt your pelvis.

  • Curl up as far as you can without doming occurring.

  • Grip your thighs and pull yourself 1-2 inches higher, slowly and controlled.

  • Hold for 1-2 seconds, eventually building up to 10 seconds for 10 reps. Your abdominals should remain flat with no doming.

  • If you are unable to hold for 1-2 seconds go up then try and slowly lower back, when you can lower with it being able to take 10 seconds you can move to the full holding position.