12-week pelvic floor, core & glutes
Online 12 week pelvic floor, core and glutes restorative exercise program.
58 Lessons
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Week 1 - Learn and empower, the key to success!
Welcome!
Introduction
The pressure system - (IAP) Intra-abdominal pressure
The most vital piece of information for success.
How to breathe
Breathing exercises
What is a prolapse?
Pelvic floor education
Posture
Postural assesment and addressing any musculo-skeletal imbalances.
Pooping - yes it is KEY to a happy pelvic floor!
How to prevent constipation and keep a regular bowel movement.
Caesarean section recovery
Recovery guide
Vaginal delivery recovery
Support and education
The hypertonic (tight) pelvic floor.
Pelvic floor education
Weight loss and nutrition
Guidance and support
Week 2 - How to contract your deep core and release work.
How to contract your pelvic floor muscles
Also knows as kegels .
How to activate your deep core muscles
Connecting with your inner core
Core and Diastasis Recti assesment
Diastasis Recti Analysis
Upper back release
To alleviate mid and upper back pain
Full body stretch out version one
Release
Relaxation session and pelvic floor release
Te release tenion in the body and pelvic floor.
Week 3
Exercise session Week 3 Lesson 1
Exercise session
Full body stretch out version two
Release
Exercise session Week 3 Lesson 3
Exercise session
Hypopressive Exercise session: How to do a diaphragmatic vacuum
Hypopressives theory and entry practical
Week 4
Exercise session Week 4 Lesson 1
Exercise session Week 4 Lesson 2
Exercise session
Exercise session Week 4 Lesson 3
Exercise session
Hypopressive Exercise Supine Position
Hypopressives exercise
Week 5
Week 5 Catch up
Recap
Exercise session Week 5 Lesson 1
Exercise session
Exercise session Week 5 Lesson 2
Exercise session
Exercise session Week 5 Lesson 3
Exercise session
Hypopressives session Week 5 Lesson 4
Hypopressive exercises
Week 6
Exercise session Week 6 Lesson 1
Exercise session
Exercise session Week 6 Lesson 2
Upper body exercise
Exercise session Week 6 Lesson 3
Exercise session
Exercise session Week 6 Lesson 4
Exercise session
Week 7
Exercise session Week 7 Lesson 1
Exercise session
Psoas Release Week 7 Lesson 2
Psoas education and release
Exercise session Week 7 Lesson 3
Exercise session
Hypopressives session Week 7 Lesson 4
Hypopressives
Week 8
Exercise session Week 8 Lesson 1
Exercise session
Exercise session Week 8 Lesson 2
Exercise session
Exercise session Week 8 Lesson 3
Exercise session
Hypopressives session Week 8 Lesson 4
Hypopressives
Week 9
Exercise session Week 9 Lesson 1
Exercise session
Exercise session Week 9 Lesson 2
Exercise session
Exercise session Week 9 Lesson 3
Exercise session
Hypopressives session Week 9 Lesson 4
Hypopressives session
Week 10
Exercise session Week 10 Lesson 1
Exercise session
Exercise session Week 10 Lesson 2
Exercise session
Exercise session Week 10 Lesson 3
Exercise session
Hypopressives session Week 10 Lesson 4
Hypopressives
Week 11
Exercise session Week 11 Lesson 1
Exercise session
Exercise session Week 11 Lesson 2
Exercise session
Exercise session Week 11 Lesson 3
Exercise session
Exercise session Week 11 Lesson 4
Exercise session
Week 12
Exercise session Week 12 Lesson 1
Exercise session
Hypopressives session Week 12 Lesson 2
Hypopressives session
Exercise session Week 12 Lesson 3
Exercise session
Exercise session Week 12 Lesson 4
Exercise session
CONGRATULATIONS!
Completion of the 12 week program