Week 4

Welcome to week 4 as we aim to complete a workout for between 20-30 minutes three times a week. You should be aiming to go for a 30-45 minute walk on the other days to build up your cardio fitness. The program this week aims to build in some strengthening exercises and you should aim to be incorporating your pelvic floor and lower abdominal muscles with each exercise. Ideally there will be a co-contraction of PF and TrA before each exercise begins but if your strength has not improved to this point yet, then I have written PF or TrA next to exercises where you can focus on just one of these contractions.

For example "theraband bicep curl w PF x 3" means complete this bicep curl strengthening exercise for 45 seconds while engaging your pelvic floor throughout. If your endurance is up to 5 seconds with your pelvic floor contraction you can complete five bicep curls with a single pelvic floor contraction and then five bicep curls without. You definitely don't need to hold it for the entire 45 seconds but try incorporate it with the movement so that your pelvic floor muscles begin to function more naturally. The 'x 3' means three sets with 15 seconds rest in between. Remember the symbols:

  • PF' = pelvic floor,
  • 'TrA' = lower abdominals, and
  • 'w' = with.

On your days off still aim for 3 sets of 10x10 second holds. Good luck, SS


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.

Workout 1

Workout 2

Workout 3