Firm Foundations™ – Pregnancy and Postnatal Fitness
Post natal Exercises Level 4
(8 - 16 weeks)
Moving from Level 3 to Level 4 exercises needs even more focus on the quality of your exercises, now that you are feeling stronger. Building your inner abdominal and pelvic floor muscle strength, control and endurance takes time.
Purposeful Penguin (PP) is here to show you how your baby can join in the exercises with you, and also to remind you to do each exercise with purpose. Where PP sits and watches your style and form, check to ensure that you are in good alignment, that you do not hold your breath and that you feel no joint pain or pressure downwards on your pelvic floor muscles as you do each exercise.
"PP" also watches to check that with each exercise, you protect your back by only doing the exercises that you are ready for, at each stage of your post natal journey.
Each exercise should be done with quality, resting when you feel your deep abdominal or pelvic floor muscles becoming fatigued, so that you can build up Firm Foundations TM on the inside first as your fitness improves.
*** Moving to this level means that you have completed Level 3 exercises and have had your postnatal check with your doctor or midwife a few weeks ago. No exercise should cause pain or joint discomfort. If it does, stop. Seek further advice if you are unsure with any exercise.
Disclaimer: This exercise handout is not intended to replace the advice of a health and fitness professional who can tailor your program specifically to your health and fitness needs.
Photos and models by Fitness, Form and Function www.fitnesscairns.com.au and Stuart Frost Photography www.frostyphoto.com