Week 23

Hopefully you’re starting to see a routine… to keep building on the elements from previous weeks. Currently our goals are to focus ion PF and TrA, using the theraband and to challenge balance. The next goal is to use the swiss ball more. The focus for this week is learning fun and safe exercises that will challenge your abs. Also remember that it would be wonderful if you can allocate time on your 'days off' to do isolated pelvic floor strengthening exercises, aiming for 5-10 second holds, 10 repetitions and 3 sets. 

Let me be honest from the start - I’m not a big supporter of crunches and heavily loaded abdominal exercises. That is why you haven’t seen them in the program so far. If you are doing the exercises in this program well, your abdominals are working all the time to support your back. Doing loads of crunches and having super tight abs is not good for the natural changes that occur as your stomach grows and expands. But that doesn’t mean we don’t incorporate them into the routine. This week I will show you exercises that I love to use to train abdominal control for pregnancy. Focusing on PF and TrA activation.

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Side lying balance over ball with and 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. 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.

Side lying balance over ball with and 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. 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.

Swiss ball reverse wheelbarrow Begin kneeling with your elbows on the ball shoulder width apart and hands facing forwards. Try get your hips as far forward as possible to get into the ‘plank position’. Then hold the plank and roll the ball forward 3 inches and bring it back. You’re feel this in your abdominal muscles as they work to stabilise your spine and keep you still.

Swiss ball reverse wheelbarrow
Begin kneeling with your elbows on the ball shoulder width apart and hands facing forwards. Try get your hips as far forward as possible to get into the ‘plank position’. Then hold the plank and roll the ball forward 3 inches and bring it back. You’re feel this in your abdominal muscles as they work to stabilise your spine and keep you still.

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