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Complete Stabilization Week

The advanced 7 day core stabilization workout is designed for women wanting to return to sport or a high level of activity. The exercises are challenging and should not be attempted unless you have mastered all 4 workouts on the Hab It: Pelvic Floor dvd with confidence. [Read More]

Day OneDay TwoDay ThreeDay FourDay FiveDay SixDay Seven
1. PLANK TO SIDE PLANK POSITION - (3 X 10)
Begin in a plank position, posting on your hands and toes, with your belly button pulled in tight toward your spine. Position your toes close together so that as you rotate, your top foot can rest on your bottom foot. From this position, simply open up your right arm, rotating your body until you are in a side plank position with your right hand pointing toward the ceiling. Hold this side plank position for a 2 count before slowly returning your arm and body back down to starting position. Remember to keep your belly button pulled in toward your spine throughout this exercise. Perform 10 plank rotations on each side before alternating with a set of bridging as described below.

2. SWISS BALL BRIDGE WITH SINGLE LEG EXTENSION - (3 X 10)
With a swiss ball under your heels, bridge up, lifting your buns off the ground until you are in a straight plank position. Shift your weight onto your right heel and lift your left leg from the ball, performing a straight leg raise. Remember, we always have our toe pointed and foot rotated out as we squeeze the muscles on the top and inside of our thigh. Return your left foot back down to the ball and shift your weight to your left heel and perform a straight leg raise with your right leg. Continue for 10 leg lifts on each leg. Remember to keep your hips pressed up throughout the exercise. You may begin with your hands down by your hips and then progress to havin

View Exercise 1/2 Video
3. SPORT CORD STRAIGHT ARM LAT PULLS - (3 X 10)
Secure your sport cord over head. You can do this by wrapping it around a bar on a weight machine or tying a knot in the middle and throwing it over the top of a door and shutting the door tight. Stand with your feet shoulder width apart and squat down, keeping your back straight (ski jump position), while holding each end of the resistance band in each hand. Pull the sport cord with straight arms, down past your hips and hold for a 2 count, release slowly. Stay down in this squat/ski jump position throughout all 10 reps for an extra thigh/butt burn. Go slow on the release and you'll feel this in your abs as well. Alternate this exercise with the side step squat exercise as instructed below.

4. SIDE STEP/SQUAT WITH BALL EXTENSION - (3 X 10 R/L)
Place a 12 inch loop exercise band around your ankles or feet and step laterally so that your feet are wider than shoulder width apart. In this wide stance, extend a 10 pound weight out in front of your body with straight arms as you squat down to a 90 degree knee bend. Remember to squat with all the weight on your heels and pull your belly button toward your spine. Draw the weight back in as you return to an upright position and move your trail leg in slightly to be even with your trail shoulder before stepping laterally again. Step x10 to the right and then x10 back to the left. Extend the weight out at chest height as you squat and bring it back into your chest as you stand up and then step again. Alternate with sport cord exercise as listed above.

View Exercise 3/4 Video
5. QUADRATUS LUMBORUM WITH HIP ABDUCTION - (3 X 10)
Lying on your side, post on your elbow and your knees (your feet for added difficulty). You want to pull your thighs back so that your shoulders hips and knees are in a straight line. From this position, lift your bottom hip off the ground so that you are in a side bridge position. Whether your bottom leg is bent or straight, your top leg will always be straight for this exercise. Holding a side plank position, elevate your top leg approximately 2 feet from the bottom leg and lower slowly for 10 reps then switch to the opposite side. Continue to alternate sets of 10 on each side for 3 sets on the right and left.

View Exercise 5 Video
6. ADVANCE STRAIGHT LEG RAISE - (3 X 10)
Sitting on a swiss ball with your belly button pulled toward your spine, lift one leg straight out in front of you. Rotate your foot out and point your toe and begin to pulse your straight leg up 6 inches. Do your best to control the motion and slow it down. This is a tough exercise because it really isolates your hip flexor muscle. After 10 lifts on the right, switch to the left and alternate for 3x10 on each leg.

View Exercise 6 Video
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