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.
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.