In the spirit of blasting off our Christmas puddings by performing hard cardio, but wanting to keep it “safe” for our post natal mums at the same time, we have designed this killer cardio session!! We have achieved the cardio benefit by using the entire body as a unit. Simply put; linking arm movement with leg movement through the core. This has the added benefit of being low impact, thus not unduly stressing or stretching the pelvic floor. In addition, many of these mummy-functional movement patterns will have a positive strength-effect on the pelvic floor.
Hopefully, this workout will go some way to blasting the myth that pelvic floor training is all deep breathing and kegals. You CAN train hard with pelvic floor dysfunction, but you have to train smart if you don’t want to make it worse. In our studio, we aim to make it better!
Perform each exercise for 1 minute, leading with the same arm or leg, then repeat on the other side after 1 minute rest. That’s right, this is an 8 minute workout!
- 4D Lunge and Pick up.
- Step Lunge and Shoulder Toss.
On the left, Cathy is performing a 4D lunge and pick up. On the right, Anna is performing a step lunge with a shoulder toss. In both exercises, the pelvic floor lift is on the effort, as they stand up from the lunge.
3. Power Plate Squat, Squeeze, and Reach.
Apologies for the sideways video! Powerplate squat, reach, and squeeze. Lift the pelvic floor on the squeeze, as you breath out.
4. Low Impact Burpee
On the left, Anna is performing the 4D lunge, and Cathy is on the right doing a low impact burpee. Obviously you can take it down a notch from Cathy’s running man if you need to.