HomeThe Program Plan

The Program Plan

Workout #1

  • Myofascial release for the pelvis (8 min)
  • Pelvic mobility (12 min)
  • Diaphragmatic breathing (5 min)

Workout #2

  • Balance warm-up with ball (8 min)
  • Back & pelvis restorative workout (20 min)
  • Diaphragmatic breathing (5 min)

Workout #3

  • 3D warm-up (9 min)
  • Core & lower back control (12 min)
  • Pelvic floor in motion (11 min)
  • Diaphragmatic breathing (5 min)

Workout #4

  • Core & back (19 min)
  • Lower back relaxation (10 min)
  • Diaphragmatic breathing (5 min)

Workout #5

  • Myofascial release for legs & pelvis (12 min)
  • Safe splits practice (20 min)
  • Diaphragmatic breathing (5 min)

Workout #6

  • Cardio warm-up (10 min)
  • Glutes & pelvic floor (12 min)
  • Diaphragmatic breathing (5 min)

Workout #7

  • Cardio warm-up (10 min)
  • Core — gentle version (13 min)
  • Breathing for a flat belly (16 min)
  • Diaphragmatic breathing (5 min)

Workout #8

  • Ball warm-up (9 min)
  • Libido-boost workout (19 min)
  • Diaphragmatic breathing (5 min)

Workout #9

  • Ball warm-up (7 min)
  • Core & arms (25 min)
  • Diaphragmatic breathing (5 min)

Workout #10

  • Core & back (25 min)
  • Neck relaxation (12 min)
  • Diaphragmatic breathing (5 min)

Workout #11

  • Core & back with ball on mat (20 min)
  • Restoring natural lumbar curve (15 min)

Workout #12

  • Core & thoracic spine (20 min)
  • Core & inner thighs (15 min)

Workout #13

  • Cardio warm-up (10 min)
  • Glutes — advanced version (15 min)
  • Diaphragmatic breathing (5 min)

Workout #14

  • Cardio warm-up (10 min)
  • Core — advanced version (11 min)
  • Lower back relaxation (10 min)
  • Diaphragmatic breathing (5 min)

Workout #15

  • Libido-boost workout (27 min)
  • Diaphragmatic breathing (5 min)

All workouts are spread over 10 weeks, progressing step by step from simple to advanced

1. Diastasis test

to be done 6 weeks postpartum

2. How to Control “Doming” (Tent Belly)

so your ab exercises are effective

3. How to Get Up with Diastasis

without making it worse

4.  Scar work

after a C-section

5. How to Do Household Chores in the Kitchen

without lower back fatigue

6. How to Walk Correctly

to avoid getting tired on long walks

7. How to Care for Your Baby

while keeping your back healthy

8. How to Lift a Load or a Child

with care for your spine

9. Switching Hands in Daily Tasks

to avoid body asymmetry

10. How to Activate Your Core

so your belly is toned but not tense

11. Bathroom habits

for preventing hemorrhoids

12. Learning to Drink Water

to snack less and avoid dehydration

13. How to Reduce Bloating

to see workout results faster

14. The Plate Rule

To feel full and not gain extra weight

15. Cold Water Exposure

for firm and toned skin

16. Self-Massage with Cream

to improve circulation

17. Dry Brushing Massage

for smooth, glowing skin

18. Towel Rubbing After Shower

to stimulate blood and lymph flow

     

Pelvic floor muscle training (Kegel exercises)

  1. Find your pelvic floor muscles (PFM)
  2. Learn how to “activate” them without engaging surrounding muscles
  3. Functional test of the PFM (fixing point “A”)
  4. Pelvic floor contraction technique coordinated with the diaphragm
  5. 6 animated lessons progressing from simple to advanced (5 minutes each)