Your Core Rehabilitation Program

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 core rehabilitation does continue on from this when you are a fully fledged member but the following phases are only for if you are ready to progress from phase 4 with no doming occurring and no present diastasis recti.