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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. SINGLE LEG SQUAT - (3 X 10)
Stand with a swiss ball placed in the small of your back, allowing you to lean back against a wall. Place your right foot out far enough in front of you so that when you squat, most of your weight will be on your heel. Lift your left knee up to hip height and then squat down to a right knee bend of 90 degrees. You should have all of your weight on your heel as you press back up to a single leg stance position. Repeat x 10 on your right leg before switching to your left. You may want to have a chair or table close as you initially work through these to assist your squat or if you are not quite ready for a swiss ball squat, you can hold onto something stable (rail or countertop) to help your balance as you sit back into your single leg squat. Begin with 3 x 6 and work up to 3 x 10. The higher your opposite knee, the harder the squat. Alternate with hamstring exercise below.

2. SINGLE LEG GOOD MORNINGS - (3 X 10)
Balancing on your right leg in tripod stance with a slight bend in your knee, extend your left leg behind you, squeezing your left glute and hamstring. Maintain a slight arch in your back and hold this tightness in your low back and leg, as you bend forward at the hip and reach forward with your right hand. Your body should remain rigid as you work like a teeter totter, tipping forward and back. Alternate your right and left hand, reaching forward with each rep as you tip forward to the limit of your hamstring flexibility on your stance leg. At 10 reps, switch legs and repeat. . Remember, there is a slight knee bend in your stance leg. You'll feel a pull in the back of your thigh and then you come back to an upright position. Alternate this exercise with squat above.

View Exercise 1/2 Video
3. SWISS BALL ELBOW CIRCLES - (3 X 10)
Get ready for another plank position – this time place your bent elbows on a swiss ball and your body in plank position with your toes on the ground. Pull your belly button in tight toward your spine as you roll the ball in a circular motion (butterchurn) with your elbows x 10 to the right and x 10 to the left. Keep breathing while holding your belly button in tight and GO SLOW! Alternate this exercise with table top exercise as instructed below.

4. SWISS BALL TABLE TOP WITH SINGLE LEG EXTENSION - (3 X 10)
Begin seated on a swiss ball and then walk your feet out from the ball, rolling your body down until your head and shoulders are on the ball and you are looking up at the ceiling. Squeeze your buns tight and bridge up into a "table top" position (so that your back is parallel with the ground). Accept your weight on your left foot while you extend your right leg out straight, with toe pointed and foot rotated out. Squeeze your quad for a two count and return your foot back to the ground. Alternate leg extensions until you achieve 10 reps on each leg before releasing table top bridge. Alternate this exercise with plank exercise above. For added difficulty, place your hands behind your head and GO SLOW!

View Exercise 3/4 Video
5. LATERAL WALK WITH BAND - (3 X 15 R/L)
Wrap a theraband around your ankles or feet (added difficulty) and squat down, sticking your buns out as if sitting in a chair. Stay down in this defensive basketball position as you step laterally wider than shoulder width apart. Only allow your trail leg to come in slightly to a position even with your trailing shoulder. Staying down in your squat position with your chest up, continue x 15 steps to the right and then 15 steps to the left. This exercise should only require about 15 feet for you to work. Remember to squat with your weight on your heels and pull your belly button toward your spine with your chest up. After 15 steps to both R and L, complete one mountain climber as instructed below.

6. MOUNTAIN CLIMBERS - (3 X 30 TOE TAPS)
With your body in plank position, posting on your hands and toes, draw a knee up toward your chest, tapping your toe, and then straighten your leg back out as fast as you can. Alternate legs quickly through 30 toe taps on both right and left. Note: this is a toe "tap" so you should not bear any weight on the foot as you draw it forward and tap the toe! All weight should be on your extended leg and hands. With no rest go right back to lateral band walk exercise

View Exercise 5/6 Video
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