The Ultimate Bundle
Pregnancy Exercise eBook
I have designed an evidence-based pregnancy exercise guide with over 80 trimester specific workouts for you to work through at your own level. Each session includes a mobility, stretch, pelvic floor, strength and conditioning component to ensure you are getting the most out of each workout.
The aim of the program is to:
Build and maintain your strength and stability Keep your core strong and reduce your risk of abdominal separation Prevent injuries such as pregnancy-related hip or back pain Reduce your risk of pelvic floor dysfunction Improve your cardiovascular and endurance fitness to prepare you for labour Help keep your baby as healthy as possibleThe workout style is a Pilates-inspired strength and conditioning circuit and will be accessible from the online eBook that you can access anywhere, anytime.
Before you begin the program, there will be various chapters on:
- What is your pelvic floor and core and why it is important during pregnancy.
- How to contract and relax your pelvic floor and how to find your deep core muscles.
- What’s normal and abnormal for bladder health.
- What’s normal and abnormal for bowel health.
- Evidence-based safe exercise guidelines during pregnancy, precautions and contraindications to exercise.
- How to prevent and/or manage your pelvic organ prolapse.
- Understanding your fatigue point and knowing when to rest.
For each trimester you will be given workouts to target your lower body, upper body and whole body. All you will need is a set of dumbbells between 1-5kg and a soft ball or pillow for the pelvic floor workouts.
For Trimester 1, you will receive:
- 6 x ‘Lower Body Burn’ workouts
- 6 x ‘Upper Body + Posture’ workouts
- 6 x ‘Whole Body Activation’ workouts
For Trimester 2, you will receive:
- 10 x ‘Lower Body Burn’ workouts
- 10 x ‘Upper Body + Posture’ workouts
- 10 x ‘Whole Body Activation’ workouts
For Trimester 3, you will receive:
- 10 x ‘Lower Body Burn’ workouts
- 10 x ‘Upper Body + Posture’ workouts
- 10 x ‘Whole Body Activation’ workouts
The program recommends at least 3 workouts per week but I understand that every one is at a different level of fitness. With this being said, the idea is for you to complete however many workouts you feel you need each week. You will also receive pelvic floor challenges specific to each workout to keep your pelvic floor strong and prevent issues such as urinary leakage.
If you get stuck on how to perform some of the exercises, you can refer to the glossary at the back of the eBook. This is where you will find every single exercise with the appropriate cueing and options to make the exercise heavier or lighter.
The final note is when you purchase the eBook, you will have access to a private Facebook group where you can ask any questions you may have about the program. I’d like it to also become a community where all pregnant mumma’s can connect and support each other through their prenatal journey.
8-WEEK POSTNATAL EXERCISE GUIDE
I have created an evidence-based 8-Week Postnatal Exercise Guide to help you restore your physical and mental health throughout this time. Whether you are 6 weeks postnatal or 2 years post natal, you can do this program to help guide you safely back to exercise at your own pace.
The aim of the program is to:
Reduce and heal your abdominal separation Restore your strength and stability Gradually strengthen your deep abdominal and gluteal muscles Prevent injuries when returning to exercise Manage and reduce your risk of pelvic organ prolapse Improve your cardiovascular and endurance fitness Be quick and effective so you can easily fit a workout in between feeds and/or napsThe workout style is a Pilates-inspired strength and conditioning circuit and will be accessible from the online eBook that you can access anywhere, anytime.
Before you begin the program, there will be various chapters on:
- What is your pelvic floor and core and why it is important.
- Guidelines to returning to exercise after having a baby: Vaginal vs. Caesarean Section.
- How to contract and relax your pelvic floor and how to find your deep core muscles.
- Rectus Diastasis (abdominal separation) management.
- What’s normal and abnormal for bladder health.
- What’s normal and abnormal for bowel health.
- How to prevent and/or manage your pelvic organ prolapse.
- Understanding your fatigue point and knowing when to rest.
- How to self-assess your abdominal separation.
You will receive 3 workouts per week targeting your lower body, upper body and whole body. All you will need is a set of dumbbells between 1-5kg and a soft ball or pillow for the pelvic floor workouts. You will get a mobility and stretch routine to complete with every single session.
At the half-way point of the eBook, there will be instructions on how to self-assess your abdominal separation. This is also a nice time to check in on yourself and see how you’re feeling and what to do if you are experiencing any symptoms.
If you get stuck on how to perform some of the exercises, you can refer to the glossary at the back of the eBook. This is where you will find every single exercise with the appropriate cueing and options to make the exercise heavier or lighter.
The final note is when you purchase the eBook, you will have access to a private Facebook group where you can ask any questions you may have about the program. I’d like it to also become a community where all postnatal mumma’s can connect and support each other through their postnatal journey.
I look forward to watching you flourish throughout the program, Enjoy!
30 Day Pelvic Floor Challenge
Work through 30 days of pelvic floor exercises and feel your pelvic floor become tighter, stronger and control your bladder like you wouldn’t believe!
There will be a different challenge every single day which will focus on strength, endurance and coordination of your pelvic floor in all different positions.
If you suffer from the following:
Bladder leakage with sneezing, coughing, jumping and/or laughing Bladder leakage when you least expect it Bladder urgency Bowel incontinence Wind incontinence Vaginal heaviness Prolapse…then this is the program for you!
This eBook is suitable for you if you are:
You are welcome to print off the challenge and cross each day off as you go to keep you accountable.
It is always recommended to seek advice from your Pelvic Floor Physiotherapist before commencing any exercise program.
Finally, the ‘Well Done’ page is for you to screen shot and post to your Instagram and tag @femalephysioco once the challenge is complete.
Enjoy and I can’t wait to help so many of you on the journey to a stronger and healthier pelvic floor.