Firm Foundations™ – Pregnancy and Postnatal Fitness

Exercise 1
Start on your hands and knees.
Curl your back, arching like a cat. Relax.
Repeat and hold for 3 - 10 seconds.
Slowly release back to the start position.
Change the position of your hands slightly, moving them forwards or backwards to feel the stretch in a different part of your back.
Exercise 2
Gently draw in your stomach muscles in before you start this movement.
Check at the end of the curl that you feel no pressure down on your pelvic floor.
This is an alternative to a curl up, and a safer choice for your pelvic floor.

Focus on your alignment.
Set your shoulder blades into position.
Check your hands are under your shoulders and your knees under your hips.
Draw in your pelvic floor and your lower abdominal muscles.
Hold. Keep breathing easily.
Aim to hold this for 2 - 3 seconds and repeat 3 times.
Build up to holding for 10 seconds,with 10 reps.
Rest for 8- 10 seconds between each rep.

Rock back for a rest between contractions.

When Exercise 1 is easy, progress to arm reaches.
Set your position.
Draw in your pelvic floor and lower abdominals.
Keep your back and shoulder steady and reach forwards.
Return to the starting position and then change sides.
Build up to doing 10 on each side.
Reset your pelvic floor and abdominal muscles each time before you start.
Keep breathing easily - if you start to hold your breath, stop and have a rest.

Start with your knees bent, so your back feels comfortable.
Slowly flatten your lower back onto the floor and then release.
Focus on and feel your abdominal muscles working as you repeat this.
Keep breathing easily.
To focus further roll one part of your lower back onto the floor at a time.
Hold, then release slowly.
Precautions: No pelvic floor strain should be felt or bulging of your the abdominal muscles noticed.

Draw in your abdominals while you push the pram.
Be careful to not hold your breath.
Refocus each time you do this.
Check that your lower abdominals are working.
The muscles under your ribcage should not overtighten.
Note:
As this becomes easier begin to do this while walking with the pram. Be careful not to pull in strongly or hold your breath while your pelvic floor is recovering as this can cause pressure down on your pelvic floor.

Stand tall with your weight evenly on both feet.
Lift yourself up from your chest.
Position your pelvis with small adjustments to feel your abdominal muscles work.
Hold your tall position.
Breathe easily as you do this.
Aim to feel the natural curve in your lower back.
Feel the natural activity of your abdominal muscles as they switch on.
Add a gentle draw in when you are in your tall position.

Sitting tall on a ball.
Move your hips and pelvis slowly to one side.
Keep control of the movement.
Stop. Move back to the starting position.
Repeat to the other side.

When you are confident then start to form circles.
Move your hips and pelvis and let the ball move.
Add forming a figure eight with the ball. Change direction.
Make sure that you don't hold your breath or overtighten your upper abdominal area.
Relax back to the starting position to rest as needed.
Precaution: You should feel no pelvic joint pain at the front or back while doing this.

Sit tall.
Lift your pelvic floor muscles up inside your pelvis.
Keep breathing normally. Hold for 2-3 seconds.
Check that your legs and bottom stay relaxed. 
Relax for 2-3 seconds.
Repeat and build up the hold time to match your pelvic floor ability.
Aim to build up to 10 second holds, doing 10 reps.
Rest for 8 - 10 seconds
Do this 3-4 times a day to build back your muscle control.

Sitting tall, position your feet to feel balanced.
Roll your pelvis forward to straighten your spine.
Use your abdominal muscles to move you.
Feel your lower and upper abdominals working.
Feel the lengthening of your mid and lower back.
Slowly release and control the movement back to the start position.
Repeat 4-5 times with a short rest between each rep.

Sit tall on a chair.
Place your opposite hand on the inside of your knee.
Focus first on lifting and holding your pelvic floor muscles up.
Draw in your lower abdominal muscles and hold.
Apply pressure to your inside knee as you turn your body.
Start with light pressure. Make sure that your pelvic floor and abdominals hold.
Hold for 2-3 seconds and relax. Repeat to the other side.
Build up to 10 repetitions each side as your pelvic floor and abdominal holds improve.
Resistance can be increased also, when your pelvic floor is holding well.