Week 12

Welcome to the beginning of week 12. By this time you should be feeling fitter and stronger and back to your old self. We are aiming for 30 minutes consistently three times a week. There should be no abdominal separation and weakness. Stand up and lift your shirt and lean backwards…. do your abs peak up in a line down the centre? If so, then you need to spend more time building on the technique for dead bugs and pelvic floor. If not, then you’re ready to start to increase the impact of your exercise.

How’s your pelvic floor going? Can you cough without feeling heaviness or leakage? Can you do a start jump without those symptoms too? If so, you may be ready to start a little bit of interval jogging. Go back to the returning to exercise section and watch the video for the pelvic floor stress test to make sure you're on the right track. 

Needing more of a challenge with your bridges? Why not move them to the swiss ball? Let's take a look at some new variations we can add into your program this week. Good luck, SS. 

Swiss ball bridge (first two images)
Place both feet on the ball. Push your arms into the floor and squeeze your gluteal muscles. Then lift your hips off the floor using the buttock and hamstring muscles. It is much harder to balance in this position. Lower your hips back down and repeat. 

Swiss ball bridge and curl (second two images)
Once you have lifted into a straight leg bridge, roll the ball inwards until your feet rest flat on the ball. Then roll it outwards until your legs are straight. Continue to roll in and out for the entire set or lower down between each repetition.

WORKOUT GUIDE

Strength work
Perform each exercise for 45 seconds on each side with 15 seconds rest.
‘x’ indicates the number of sets x 1, x 2, x 3

Stretches
Perform each stretch for 60 seconds or 30 seconds on each side if required.

WORKOUT 1

WORKOUT 2

WORKOUT 3