Post Natal Care Program

Introduction to the program

This short video below is an introduction into the program and how to best use it.

We will discuss the importance of why your first step after the birth of your baby should be the going for gold pelvic floor program and then the added pelvic floor exercises.

Go through the list below and if you are experiencing any of the symptoms, contact your local GP and make an appointment before starting this program.

  1. a
  2. b
  3. c
  4. d
  5. e
  6. f
  7. g
  8. h
  9. i
  10. j
  11. k
  12. l

Pelvic Floor

How strong is your Pelvic Floor?

You have two different muscles fibres that make up your pelvic floor, so therefore you have to exercise it in different ways to gain full functionality.

In this video below we will show you how you can test the strength of your pelvic floor and what level you need to get your pelvic floor up to for full function.

How to check if you have a Diastasis Recti

As the picture shows there can be different variations of a Diastasis Recti.

In this detailed video we will show you how to correctly check if you have it and how to measure it.

If you are still unsure then please go to our teacher directory and get in contact with the the local teacher in your area.

Nutrition

Meet our Nutritionist that has worked specifically in women’s health for the past 15 years.

She has a comprehensive program that is personalised for your needs.

If you want to loose the baby weight, have more energy or you want to eat more protein to help the repair of your Diastasis Recti then she can help you and will take into consideration breast feeding and any other personal medical or allergies scenarios you may have.

Watch the video here

Next Step

Are you ready for the next step?

Have you reached the Going for Gold

Has your Diastasis changed?

Watch the below video for the next steps

Watch the video here

Pelvic Floor Program

You can start exercising your pelvic floor after your your first wee post birth.

Here you will find the program to follow to restore its full function.

  1. Going for Gold
  2. Lift Exercise
  3. Pulses
  4. Different positions beginners to advanced
  5. Pelvic floor and Trans ab connection

Diastasis Repair Program

In this Program you will need to first watch the video on how to check it in the intro section

Then follow the below exercise routines and only move to the next one once you can feel your diastasis closing, we will guide you through it.

Be patient and the time and effort you put into it in the first 3 months will pay off later on. each program is designed to take a maximum of 15 mins, the idea is for you to do this everyday or twice a day as explained in this video

  1. Program 1 – Breathing, PF & TVA connection, pelvis stability, spine curls, clams,
  2. Program 2 – Ab Prep 1 with ball squeezes variations, Rib cage release, side lying variations,
  3. Program 3 – All 4’s ab control, upper back release, shoulder and pelvis stability
  4. Program 4 – Securing the close – Ab curls table, top single leg

Post Natal Posture Correction

Lets create a happy healthy posture!

During pregnancy your bones and muscles have to do so much adjusting, stretching and increase work load that post pregnancy no wonder our posture may not be the best!

Download two images of yourself standing like this and we will indicate where your posture is and what program below you should start with.

We also recommend that you actually work with someone personally see our teacher directory to find a local teacher near you.

  1. Program 1
  2. Program 2
  3. Program 3

You want more from your workout?!

We have so many women come to us and say they have a DR so they are limited with what they can do but want to work harder. So we have come up with 4 fabulously intense but perfectly complementary to your DR

Enjoy!

  1. Beg
  2. Inter
  3. Adv
  4. Crazy

Nutrition

Meet our Nutritionist that has worked specifically in women’s health for the past 15 years.

She has a comprehensive program that is personalised for your needs.

If you want to loose the baby weight, have more energy or you want to eat more protein to help the repair of your Diastasis Recti then she can help you and will take into consideration breast feeding and any other personal medical or allergies scenarios you may have.

Watch the video here

Next Step

Are you ready for the next step?

Have you reached the Going for Gold

Has your Diastasis changed?

Watch the below video for the next steps

Watch the video here

Next Step

Are you ready for the next step?

Have you reached the Going for Gold

Has your Diastasis changed?

Watch the below video for the next steps

Watch the video here

Next Step

Are you ready for the next step?

Have you reached the Going for Gold

Has your Diastasis changed?

Watch the below video for the next steps

Watch the video here

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