Week 9

You’re doing so well to keep up. Hope you’re loving the variety. Remember if you want more time to master each workout then repeat them as many times as you need before moving on. The variety is there to keep you focussed and engaged but if you enjoy things a little more constant do that too. Make it work for you. This week we are bringing back some balancing exercises. Balance is so important as you might already know. Juggling bags and babies, car doors and prams, you need to have great control on one leg or using one arm. So let’s make time this week to retrain those movements. The dead bugs - which I hope you’re loving - are going to build up too. Make sure you’re ready for the increased load, otherwise just keep going with the up up down downs and single leg extensions from last week. 

Balancing exercises for this week include swiss ball side balance and single leg pallof press. These are exercises you would have come across in the pregnancy program but let's look at the technique again. Great work & good luck, SS.

Side lying balance over ball without side leg raise Begin by lying over the ball and balancing on your side. Arms are strong, ankle strong and lifting your body upwards to the ceiling. 

Side lying balance over ball without side leg raise
Begin by lying over the ball and balancing on your side. Arms are strong, ankle strong and lifting your body upwards to the ceiling. 

Side lying balance over ball with side leg raise Once you have your balance try to raise the top leg using your bum muscles. Careful not to bring that leg forward or twist your body. You can either raise the leg up and down or pulse at the top of the lift. 

Side lying balance over ball with side leg raise
Once you have your balance try to raise the top leg using your bum muscles. Careful not to bring that leg forward or twist your body. You can either raise the leg up and down or pulse at the top of the lift. 

Single leg variation of pallof press One of my favourite balance and control exercises of all time. Begin standing on one leg and use both arms to pull the band from the side until it is in line with your belly button. 

Single leg variation of pallof press
One of my favourite balance and control exercises of all time. Begin standing on one leg and use both arms to pull the band from the side until it is in line with your belly button. 

Then keep steady as you push that band forward without letting it twist you over to the side. Bring the band back in to your stomach and repeat. It’s a great exercise for abdominal and hip strength.

Then keep steady as you push that band forward without letting it twist you over to the side. Bring the band back in to your stomach and repeat. It’s a great exercise for abdominal and hip strength.

Bent knee single leg variation of pallof press This is the same exercise as above but balancing with the knee bent which involves a stronger gluteal contraction and balance. 

Bent knee single leg variation of pallof press
This is the same exercise as above but balancing with the knee bent which involves a stronger gluteal contraction and balance. 

As you can see I’m leaning forward - this is the best way to protect your knee and target your bottom. The aim is to maintain the single leg squat while you move the theraband in and out. 

As you can see I’m leaning forward - this is the best way to protect your knee and target your bottom. The aim is to maintain the single leg squat while you move the theraband in and out. 


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