Week 21

Welcome to the second week where our focus is to consolidate technique for pelvic floor (PF) and lower abdominal (TrA) activation and to introduce the theraband. The theraband is such an underrated and wonderful piece of equipment which can be used in a variety of ways. Particularly during pregnancy the theraband provides resistance in new postures and helps to strengthen muscles when we can’t do exercises like bridging,

Here are two wonderful theraband exercises that help strengthen the pelvic floor, lower abdominals and upper body muscles. 

Starting position for shoulder pull and shoulder rows

Starting position for shoulder pull and shoulder rows

Standing theraband shoulder pull or lat pull In standing with straight arms pull the band straight backwards without rolling your shoulders forward. This is a great exercise for strengthening your tummy muscles, pelvic floor, shoulders and back.

Standing theraband shoulder pull or lat pull

In standing with straight arms pull the band straight backwards without rolling your shoulders forward. This is a great exercise for strengthening your tummy muscles, pelvic floor, shoulders and back.

Standing theraband shoulder rows Breathe in to prepare and engage your pelvic floor and TrA gently. Then pull the band backwards into a high row squeezing the shoulder blades together.

Standing theraband shoulder rows

Breathe in to prepare and engage your pelvic floor and TrA gently. Then pull the band backwards into a high row squeezing the shoulder blades together.

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