Core Training
Here at the PHBP we start at the very beginning to ensure correct core rehabilitation.
Please work through each phase of core rehabilitation and be sure to use correct postural alignment throughout all exercises.
Before starting you core training please read the blog HERE about diastasis recti.
Please start you pelvic floor exercises straight away, you must keep doing these daily as many times a day possible, you should always do your pelvic floor exercises no matter what phase of core training you are at.
The other core exercises should be performed 2-3 times a week.
Please keep check on your diastasis recti (if present) to make sure you are on the path to recovery.
Doming of the abdominal muscles must never occur, if it does you have moved on too quick and MUST go back.
Phase 1, Three times a day at least, everyday
Pelvic floor exercises-
10 slow contractions building 10 second holds
10 fast contractions
Phase 2, Three times a day, everyday.
Pelvic floor exercise
Abdominal hollowing- 10 sets 10 second holds
ONCE YOU CAN HOLD THE TEN SETS FOR 10 SECONDS EACH MOVE ON
Phase 3, 1-3 sets 12-15 reps, everyday.
Starting 1 set of 12-15, once you can achieve this add in another set and so on.
Pelvic floor exercise
Abdominal hollowing with abdominal tilt
ONCE YOU CAN DO 3 SETS 15 REPS MOVE ON
Phase 4, 1-3 sets 12-15 reps, everyday.
Starting 1 set of 12-15, once you can achieve this add in another set and so on.
Pelvic floor exercise
Abdominal hollowing with modified curl up- Start 1-2 second hold, building to 10 reps 10 second hold
ONCE YOU CAN DO 3 SETS 15 REPS MOVE ON
The following phases are only for if you are ready to progress from phase 4 with no doming occurring and no present diastasis recti.
If diastasis recti is still present please stay on phase 4.
Work through each step, you should aim to move on to the next step each week however you must be able to achieve the highest holds and reps with perfect form before moving on.
Phase 5, three times a week
The exercises
4 point kneeling, raising one leg or arm
Bridge
Crunch, hands on knees
Oblique crunch
Prone spinal extension
The stages
1. 6-10 second holds, 6-10 reps, 1 set
2. 10-15 second holds,10-15 reps, 1 set
3. 15-20 second holds, 15-20 reps, 1 set
4. 15-20/30 second holds, 15-20 reps, 2 set
5. 15-20/30 second holds, 15-20 reps, 3 set
Phase 6, three times a week
The exercises
4 point kneeling alternate arm and leg
Plank, level 1
Side plank
Crunch, hands on knees/ chest
Oblique crunch
Spinal extension on a ball
1 leg bridge
The stages
1. 6-10 second holds, 6-10 reps, 1 set, aim to hold the planks for as long as possible with good form.
2. 10-15 second holds,10-15 reps, 1 set, aim to hold the planks for as long as possible with good form.
3. 15-20 second holds, 15-20 reps, 1 set, aim to hold the planks for as long as possible with good form.
4. 15-20/30 second holds, 15-20 reps, 2 set, aim to hold the planks for as long as possible with good form.
5.15-20/30 second holds, 15-20 reps, 3 set, aim to hold the planks for as long as possible with good form.
Phase 7, three times a week
The exercises
4 point kneeling alternate arm and leg
Plank level 2, raising one leg off the floor
Side plank
1 leg bridge
Crunch, hands on knees/ chest
Oblique crunch
Prone spinal extension on a ball, slow.
The stages
1. 6-10 second holds, 6-10 reps, 1 set, aim to hold the planks for as long as possible with good form.
2.10-15 second holds,10-15 reps, 1 set, aim to hold the planks for as long as possible with good form.
3.15-20 second holds, 15-20 reps, 1 set, aim to hold the planks for as long as possible with good form.
4.15-20/30 second holds, 15-20 reps, 2 set, aim to hold the planks for as long as possible with good form.
5.15-20/30 second holds, 15-20 reps, 3 set, aim to hold the planks for as long as possible with good form.