The Five on the Floor......From Fit to Deliver Part 2

This post follows on from the one before last, and looks at the last 3 exercises in the five on the floor series from Fit to Deliver.

To do these exercises correctly you'll need to learn how to fire and sustain your transverse abdominus muscles (TVA). Instructions on how to do this were in this blog in the post dated Tuesday 19th June 2007.

Before each exercise focus on the following:

• Contract the pelvic floor
• Contract the TVA
• Remember to breathe
  

Fire the core and sustain with march

• Find your TVA while lying on your back with knees bent
• March your feet up and down several inches to a 10 count
• Don't raise your knees past 90 degrees
• Repeat 10-12 times each leg

Fire the core and sustain with limb movement

• Find your TVA while lying on your back with knees bent
• Bring your opposite arm and knee to 90 degrees and lower to a 10 count (arm and leg don't need to touch)
  
• Repeat 10-12 times each side

Fire the core and sustain kneeling (box position)

• Get down on all fours, shoulders and hips over hands and knees
• Relax your tummy and don't arch your back
• Breathe in, and then exhale whilst pulling your belly button in towards your spine
• Hold for 10 seconds breathing normally
• Work up to 10-12 repetitions
  

Note: After the first trimester these exercises should be performed on a slight incline or in a chair.

Healthy Regards