Week 16 - the final week

Welcome to the final week. You’ve made it! You are now four months post natal or maybe even further along if you decided to increase the number of weeks in each program. I hope you’re enjoying lots of walking, cycling, a little jogging and just being outdoors again.

I want to encourage you to keep strength training three times a week and making time in that program for pelvic floor and lower abdominal exercises as well as flexibility work. As you see there is a trend in these programs to try mobilise each main muscle group once a week and I believe that is a minimum. Maybe you join a yoga class and invest your time in a session a week for mobility alone?

Thank you for your commitment and practice and being so flexibility with the ever-changing workout plans. Did you know there are 88 different programs throughout this book? That is a lot of change that you’ve gone through and followed along with. I’m sure there are some in there you prefer more than others and the beauty is, you can now pick and choose to design your perfect workout. But keep it balanced, challenge your balance, train your arms and legs and make time for that pelvic floor. I can’t say it enough times - you just need to make it a priority like brushing our teeth.

These workouts aren’t easy, even I get tired with these high level workouts but I wanted to push you. You know how passionate I am about choosing the right exercise for yourself so if there is anything you’re not loving just pop to the glossary and have a look through the categories for a suitable substitute.

Thank you again and enjoy the last week. I wish you every happiness and may you continue to strive for any dream that inspires you. For me, I am always reaching for ways to share my passions and knowledge for others and you have invested your time in me and made that dream come true. 

With great respect and admiration for your commitment to your body and life. 
Sian Smale


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

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