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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. TRIPOD TKE - (3 X 10)
Stand on one leg, concentrating on 3 points of contact (big toe, little toe, and heel), lift your opposite leg to hip level with a bent knee. Kick your leg out straight, squeezing your quad for a 2 count. Keeping your hip flexed at 90 degrees, allow your knee to bend and straighten for 10 reps before switching legs. Draw your belly button in toward your spine throughout this exercise and keep your chest up. You will feel it work your hip flexor on one leg and your opposite leg glute, lower leg, and foot.

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2. SWISS BALL TABLE TOP WITH ADDUCTOR SQUEEZE - (3 X 10)
Begin sitting on a swiss ball, then slowly walk your feet out away from the ball until your head and shoulders are resting on the ball. From this position, squeeze your buns tight, press through your heels, lifting your buns up until you are in a table top position. As you press your hips up to a tight table top bridge, squeeze a ball or pillow tightly between your knees. Hold 3 seconds and relax bridge but do not release the ball from between your knees. Go slowly throughout all 10 reps and alternate sets with swiss ball slalom as listed below. NO REST as you alternate exercises!

3. SWISS BALL SLALOM - (3 X 10)
Position yourself in push up position with your feet on the swiss ball. Pull your knees toward your chest, pause in your crunch for a count, and then straighten your legs back out. Repeat slow crunches and leg extensions x 10 reps. Remember to keep your belly button pulled in toward your spine throughout this exercise and stop with any back pain! Depending on your abdominal strength the ball may be placed at your shins or at your laces. Start at 3 x 6 reps and gradually work up to 3 x 10 reps. Alternate the slalom with table top exercise as described above.

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4. QUADRATUS LUMBORUM - (3 X 10)
Lying on your side, post on your elbow and your knees, so that your shoulder, hips, and knees are in a straight line. Lift your hip off the ground, lifting your body to a side bridge position, hold for a count and lower slowly. This exercise is for the "love handle area". Work it slowly and progress to a position with straight legs, leaving your elbow and your feet as the two bases of support when you perform the side bridge. Alternate right and left sides w/o rest.

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5. FRONT STEP UPS WITH LEG EXTENSION - (3 X 10)
Holding a 5 - 10 pound weight in each hand, step up onto the second stair, placing as much of your foot on the stair as possible. You want to avoid stepping up with pressure on your toes! Push through your heel as you step up and then extend your free leg out in back of your body, tightening the back of your thigh and your glute. Hold this straight leg extension for a count and then step back off the stair at a controlled speed, bringing your foot off the stair to toe tap and repeat on the same leg x10 reps. Continue to alternate x10 right and 10 left step ups with leg extension until you complete 3 x 10 on each leg. This should get your heart rate up a bit by the 2nd-3rd set.

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6. SAMARI SQUATS - (3 X 10)
Position your feet wider than your shoulders with your toes pointed out. Keeping all the weight on your heels, squat down until you feel a good stretch in your inner thighs. From this stretched position, press through your heels, digging them into the ground as if you are attempting to zip your legs up, starting from your heels to your knees, to your inner thighs. At the top of your squat, tighten your glutes and pull your belly button up and in. Keep in mind, if you are "squeezing" appropriately and tightening up your glutes and inner thighs, your knees should never lock at the top of your squat. Remember to lower your body slowly and squeeze your thighs, buns, and lower abdominals at the top of each samari squat for a 2 count. Alternate your sets of squats with a set of Prone W's as listed below. Keep it moving.

7. PRONE W'S - (3 X 10)
Lay on your stomach with your forehead on a towel roll, your elbows bent, and your palms flat on the floor. Your elbows should be bent in a "W" position, with your thumbs positioned at the level of your ears. To begin, lift both arms slightly off the ground so that your hands and your elbows are elevated and squeeze your shoulder blades down and in. Hold for a 2 count and return to your starting position. Remember to pull your elbows down so you feel it between your shoulder blades and not in your neck.

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