| Pelvic Floor
Go
HomeBlogResources & FAQsReviews & TestimonialsAbout UsContact UsBuy Now!
Streaming Videos
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 HIP EXTENSION - (3 X 10 R/L)
Stand on one leg in a ¼ squat, concentrating on 3 points of contact (big toe, little toe, and heel). Extend your opposite leg back and lift so that your pointed toe is just off the floor, and squeeze your glut and hamstring for a 2 count. Draw your leg back up to a knee drive and repeat. Your stance leg should not move – the knee bend remains unchanged throughout 10 opposite hip extensions and you are focused on pressing your big toe into the ground. Again I will remind you to pull your belly button in toward your spine throughout this exercise and keep your chest up. Your extension leg is the only thing moving! Alternate x10 reps R and then x10 L until 3x10 on each leg.

View Exercise 1 Video
2. SWISS BALL HAMSTRING CURL - (3 X 10)
Lying on your back, place a swiss ball under your heels and bridge up, lifting your buns up off the ground. From this position, roll the ball in toward your butt and back out keeping your hips up throughout 10 repetitions. To begin, place your hands down by your sides for help with stability, but as you progress, bring your hands up behind your head. Alternate this exercise with the plank exercise a below.

3. PLANK HOLD WITH HORIZONTAL ABDUCTION - (3 X 10 R/L)
Holding plank position, posting on your hands and toes, pull your belly button in toward your spine and tighten up. Lift one arm, with a slight bend in your elbow, out to the side, focusing on squeezing your shoulder blade down and in. Hold your arm out to the side for a 2 count, squeezing your shoulder blade down and in. Repeat x 10 right arm and x 10 left arm. After completing 10 arm lifts on both right and left sides, complete one set of swiss ball hamstring curls as instructed above.

View Exercise 2/3 Video
4. LATERAL LUNGES - (3 X 10 LUNGES RIGHT/LEFT)
Standing with your feet wider than shoulder width apart, extend your arms straight out in front of your body with your thumbs up and hold at shoulder height. Tighten up your mid section and lunge to the right, accepting all the weight on your right foot, bending your knee until you feel a good stretch in your left inner thigh OR your knee bend reaches 90 degrees, whichever comes first. Be sure to keep both feet pointing perpendicular to the direction you are lunging. Then press through your right heel until your body has returned to a balanced position. Your arms should remain extended out in front of your body throughout this exercise and you should always press through your heel to protect your knees. Complete 10 lunges to the right and then x10 to left Alternate with multifidi extensions described below.

5. STANDING MULTIFIDI EXTENSION - (3X15)
– Standing so that you have a side view of your body in a mirror will give you the best visual feedback for this exercise. Place your hands on your hips, so that you can feel your pelvis rock. Activate your multifidi muscles of your low back, extending your tail bone, giving you a gymnast posture. Hold this maximum extension for a count and then rock your pelvis back out of this extreme position before repeating. Make sure the movement is at the level of your pelvis only and there is no movement of your legs, upper back or shoulders. Repeat this multifidi extension for 15 reps. Remember that your pelvic floor muscles attach to your tail bone, so with each extension you are increasing the tension in your pelvic floor muscles and then relaxing them repetitively throughout the reps. Alternate this exercise with the lateral lunges instructed above.

View Exercise 4/5 Video
6. SWISS BALL PLANK W/ HIP EXTENSION - (3 X 10)
Begin with your belly on the swiss ball, then walk your hands out until your toes are the only thing in contact with the ball. From this advanced plank position, find your balance point as you tighten your right glute and extend your right hip, lifting your foot off of the ball. Hold this hip extension for a count, before returning your right foot back down to the ball. Find your balance point again, and now extend your left hip for a count. Continue to alternate your hip extensions until you achieve 10 on each leg. Do not let your back arch on this exercise. It is important to keep your belly button drawn in tight to stabilize your lower lumbar vertebrae. If you feel pain or aching in your back, please stop. You will build your endurance over time. Alternate with tricep press as described below.

7. TRICEP PRESS - (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 in a ½ squat position, holding each end of the resistance band in each hand with your bent elbows against your side. Press your hands down, straightening your elbows and then slowly bend them back to 90 degrees. Your elbows should never leave your side throughout the 10 reps. If your band is shorter, tie a knot about 3 ft away from the handle of your band and again, throw the knot over the top of a door, and shut the door tight so the knot can't pull through. With a short band you would complete the tricep extensions one arm at a time. Remember to draw your belly button in and "tighten up your corset throughout this exercise" and stay in that ½ squat position to keep your legs engaged. Alternate this exercise with swiss ball plank exercise above.

View Exercise 6/7 Video
© Copyright 2011 PT Partners, LLC. | All Rights Reserved. | Terms and Conditions | Privacy Policy
Theme redesign by Wright PC Consulting, LLC | Get a Quoteimg img img