Week 7

Heading into week 7 we are well on our way to a solid 30 minute workout three times a week. This week we are focussing on incorporating more body weight exercises into the program and I’m so excited to be introducing dead bugs. You haven’t done these yet because they require you to lie flat on your back. Dead Bugs is a series of abdominal exercises that focus on developing abdominal control. Yes - we are going to focus on your abs! They are different to crunches and sit ups because the load comes from moving the legs and arms while maintaining a neutral spine. Done precisely and you’ll get a great abdominal workout. They also allow for PF & TrA contractions to be incorporated in which improves your stability. Don’t get carried away though with these exercises - remember technique is the goal. Good luck, SS.

 

Bent knee fall out: Begin lying on your back with knees bent and feet flat. 

Bent knee fall out:
Begin lying on your back with knees bent and feet flat. 

Bent knee fall out: Prepare by engaging your pelvic floor. Then drop one knee to the side creating an ‘arcing’ movement at the hip. Return to centre. Avoid moving the pelvis - we are just focussing on opening the hip and then closing it. Alternate from side to side trying to maintain your pelvic floor contraction for a few repetitions.

Bent knee fall out:
Prepare by engaging your pelvic floor. Then drop one knee to the side creating an ‘arcing’ movement at the hip. Return to centre. Avoid moving the pelvis - we are just focussing on opening the hip and then closing it. Alternate from side to side trying to maintain your pelvic floor contraction for a few repetitions.

Femur arcs:
Begin lying on your back with knees bent and feet flat. 

Femur arcs: Breathe in to prepare and engage the pelvic floor. Breathe out and float one hip to table top position. Breathe in to lower the leg. Breathe out and lift the other side keeping the pelvic floor engaged for a few repetitions side to side.

Femur arcs:
Breathe in to prepare and engage the pelvic floor. Breathe out and float one hip to table top position. Breathe in to lower the leg. Breathe out and lift the other side keeping the pelvic floor engaged for a few repetitions side to side.

Up up down down: Breathe in to prepare and begin by raising one leg to table top position. 

Up up down down:
Breathe in to prepare and begin by raising one leg to table top position. 

Up up down down: While holding the first leg in table top position, slowly float the second leg up. The lower one by one back down to the floor. Try not to hold your breath or bear down on your pelvic floor. 

Up up down down:
While holding the first leg in table top position, slowly float the second leg up. The lower one by one back down to the floor. Try not to hold your breath or bear down on your pelvic floor. 

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