SESSION 2
LEVEL TWO - INTEGRATED CORE MOVEMENTS
These can be done from 6 weeks - 12 weeks three times a week.
Complete these movements once you can connect to your pelvic floor in lying and standing.
These movements are all to help you integrate the breath and pelvic floor back into movement. To protect you in everyday life activities as a mum, help the abdominals heal and build foundations for the next level of movement sessions.
Do this Movement Session three times a week.
Do marathon pelvic floor activations daily 5x (breathing in for 6, exhale for count of 6).
Do sprint pelvic floor activations 10x (breathing in for one, exhale for count of one).
Inhale in lying position, exhale then activate pelvic floor, continue exhale lift the hips up then down to starting position. Repeat 10x
Inhale in a standing position, exhale then activate the pelvic floor, continue to exhale and then step forward and back to starting position. 5x each side.
Inhale in seated position, exhale then activate pelvic floor, continue to exhale stand up, Repeat 10x.
Inhale in half kneeling position, exhale then activate the pelvic floor, continue to exhale as you stand, return to start. Repeat 5x each side.
Inhale in starting position, exhale activate pelvic floor, continue to exhale then row arms back. Repeat 10x.