BABYGO Pregnancy Booklet Guide - Main

Pregnancy Support Belt

User Guide, Advice & Exercises

Thank you for choosing BABYGO©

A multifunctional comfort and recovery band, the BABYGO® support belt is designed to help you and your baby, both in pregnancy and postpartum.

Complete with 3 pieces, our band offers comfort and physical support during each pregnancy trimester. Ease your pregnancy aches and pains, lift your belly and help daily activities become more manageable.

Support your baby bump as your growing uterus develops and use the BABYGO® pregnancy belt to help ease discomfort in your lower back, pelvic and hip regions.

Better manage your pregnancy weight gain by easing the pressure on your spine and improving your posture. Encourage your baby into an optimal foetal position, strengthen your abdominal muscles and help your baby have a better birth.

After birth, use the BABYGO® support belt for gentle compression of your belly, waist and hips to help speed up your recovery postpartum.

Read on for expert pregnancy advice and trimester specific exercises.

We hope you enjoy the benefits of your belt, please contact us first, with any queries on help@babygo.uk and we will be more than happy to help.

The BABYGO Support Belt: 4 Functions Explained

4 Functions Explained - Belly Band

Belly Band

Recommended: 12 – 20 Weeks

During the early stages of pregnancy, the mild compression given by our belly band is both a comforting and helpful way to ease your body into the necessary changes it goes through to support your growing baby.

As your muscles, joints and ligaments become overly relaxed our Belly Band gives extra support to your pelvis, hips, lower back and abdomen minimising the risk of injury, during daily tasks and physical exercise.

Wear our belly band and extend the life of clothing by covering unbuttoned or unzipped pants and act as a layer to help cover areas of skin exposed as the belly expands.

4 Functions Explained - Pregnancy Support Belt

Pregnancy Support Belt

Recommended: 20 - 30 Weeks

As your belly gets bigger our pregnancy support belt gives an extra level of support.

The additional back brace wraps around your abdomen and helps to stabilize your joints and reduce the strain put on your ligaments, from the increasing pressure of your baby bump.

Greater support of your core helps minimise common pregnancy problems such as pelvic girdle and round ligament pain.

4 Functions Explained - Maternity Belt

Maternity Belt

Recommended: 30 Weeks +

Lift your extra weight higher and prevent overextension of your lower back and use our maternity belt during your third trimester.

The upper strap of our maternity belt extends over the top of your belly and together with the pregnancy support belt helps to form a cradle for your belly, helping your posture and reducing the pressure on your muscles, ligaments and joints.

Proper posture during your third trimester can help make labour easier for you and your baby by helping their passage down the birth canal.

4 Functions Explained - Belly Binding Girdle

Belly Binding Girdle

Recommended: Postpartum

Lift your extra weight higher and prevent overextension of your lower back and use our maternity belt during your third trimester.

The upper strap of our maternity belt extends over the top of your belly and together with the pregnancy support belt helps to form a cradle for your belly, helping your posture and reducing the pressure on your muscles, ligaments and joints.

Proper posture during your third trimester can help make labour easier for you and your baby by helping their passage down the birth canal.

Safety Instructions

  • Wear our pregnancy and postpartum support belt for no more than two to three hours at a time to prevent over dependency.
  • For best results, we recommend exercise should be done in combination with the use of support belt, both during and after pregnancy.
  • Consult your doctor first before using our compression garment. Women with compromisedcirculation or abnormal blood pressure may be advised against use.
  • Consult your doctor first before exercise during pregnancy and postpartum, to minimise the risk of injury.
  • Our support belt is intended for temporary use. Always consult your doctor to address ongoing pain both during and after pregnancy.

How To Wear

BABYGO Pregnancy Belt - How To Wear Step 1
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BABYGO Pregnancy Belt - How To Wear Step 2
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BABYGO Pregnancy Belt - How To Wear Step 3
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BABYGO Pregnancy Belt - How To Wear Step 4
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BABYGO Pregnancy Belt - How To Wear Step 6
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BABYGO Pregnancy Booklet Guide - Section 1

First & Second Trimester

Relaxin Hormone

As early as your first trimester the relaxin hormone is released from the placenta. Relaxin helps to relax your muscles, joints and ligaments and is concentrated around your pelvic region.

The relaxin hormone helps to make room for your growing baby and allows your pelvis to be more mobile during pregnancy. Lax ligaments are also important as they help your baby to pass through your pelvis during birth.

Although advantageous for pregnancy and childbirth, the softening of your joints caused by relaxin means it is likely you will experience some pain and discomfort in your pelvis and lower back.

As your body adjusts to these changes, the gentle compression provided by our Belly Band [1] gives additional support to your hips and lower back.

Pelvic Girdle Pain

An increase in relaxin causes the joints in your pelvis to become loose, less stable and to move unevenly. Unfortunately, these sorts of discomforts are a common feature of pregnancy and one pelvic joint not working properly can cause knock-on pain in the other joints of your pelvis.

Pelvic girdle pain describes pain in the joints of the pelvis. It can lead to pain in your symphysis pubis joint, sacroiliac joints, lower back, hips, groin, thighs, knees and pelvic floor.

Minimise the symptoms and use our Pregnancy Support Belt [2] frequently for short periods to reduce the intensity of pain, help stabilize your joints and make daily tasks more manageable.

Round Ligament Pain

Round Ligament Pain may occur during your second trimester. A dull ache, to a sharp pain on the front of the hip and below your bump, it is caused by the added pressure on your ligaments from the weight of your growing uterus.

Use our Pregnancy Support Belt [2] to help distribute the weight of your baby across your back and abdomen and minimise the pain.

Optimal Results and the Benefits

A healthy balance of exercise and use of our Pregnancy Support Belt during pregnancy will help your body to cope well with the changes to your posture as your baby grows.

Exercise during pregnancy has many positive health benefits for both you and your baby. Use our Belly Band [1] during exercise to gently compress the abdomen and support your uterus, while reducing any discomfort in your hips and lower back.

Exercises, especially for your tummy, pelvic girdle, hip and pelvic floor muscles, are a good way to improve the stability of your pelvis and back.

Exercise can help relieve this pain and allow you to move around more easily. Strengthening your abdominal and pelvic floor muscles will improve your balance and posture resulting in a more stable spine.

bell Top Tips

Keeping active during pregnancy can help reduce stress, control your weight, improve circulation, boost your mood, and help you to sleep better.

Aim to exercise most days of the week between 15 – 30 minutes dependent on your fitness levels.

During pregnancy, your blood supplies oxygen and essential nutrients to your baby through your placenta whilst carrying waste and carbon dioxide away. Drink more water to help your body cope with the extra work.

First and Second Trimester Exercises

Cat Cow

Reduce tension in your back, maintain and improve your muscle tone.
  • Position yourself on your hands and knees.
  • Keep your elbows tucked below your shoulders. Palms flat to the floor.
  • Keep your neck and spine in a neutral position, face the floor.
  • Slowly and controlled arch your lower back.
  • Lower your head between your shoulders.
  • Raise your upper back toward the ceiling, rounding your spine.
  • Slowly alternate between arching and rounding your back.
  • All three sections of your spine extend together and then flex together.
  • Repeat.
Cat Cow Step 1
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Cat Cow Step 2
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Clam Shell

Stabilize your pelvis, strengthen your glutes, inner and outer thigh, pelvic floor.
  • Lie on your left side on the floor, with your hips and knees bent 45 degrees.
  • Your right leg should be on top of your left leg, your heels together.
  • Rest your head on your left arm. Rest your right arm out in front of you.
  • Keep your feet in contact with each other. Spine in neutral position.
  • Raise your right knee as high as you can without moving your pelvis.
  • Pause, then return to the starting position.
  • Don't allow your left leg to move off the floor.
  • Repeat and switch sides.
Clam Shell Step 1
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Clam Shell Step 2
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Pelvic Tilt

Strengthen your abdominal muscles and stretch the muscles in your lower back.
  • Position yourself on your hands and knees.
  • Keep your elbows tucked below your shoulders. Palms flat to the floor.
  • Keep your neck and spine in a neutral position, face the floor.
  • Relax your core so that your lower back and abdomen are in their natural positions.
  • Draw your stomach in toward your spine and hold while breathing deeply.
  • Keep your thighs stationery.
  • Push your hips forward so only your pelvis moves and your lower back flattens.
  • Hold for a moment, then release.
  • Repeat.
Pelvic Tilt

Glute Stretch

Maintain your flexibility and mobility.
  • Lie flat on your back, facing the ceiling.
  • Raise your legs and bend with your knees and hips to 90°.
  • Cross your left leg over your right so that your left ankle sits across your right thigh.
  • Grab your left knee with both hands and pull it toward the middle of your chest.
  • Pull until you feel a comfortable stretch in your glutes.
  • Hold for 30 seconds.
  • Repeat.
Glute Stretch

Dead Bug

Strengthen your abdominal muscles and stretch the muscles in your lower back.
  • Lie flat on your back, facing the ceiling.
  • Extended your arms out towards the ceiling, palms facing forward.
  • Bend your knees to 90 degrees and raise your calves until they are parallel to the floor.
  • Tilt your pelvis so you close the gap between your back and the floor.
  • Slowly lower your right arm and left leg down to the floor simultaneously.
  • Your lower back should almost arch off the ground.
  • Pause for a moment, then slowly return to your starting position.
  • Switch sides and repeat.
Dead Bug
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Dead Bug
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Squat & Rise Pose

Strengthen the muscles in the middle back, uterus, thighs and ankles.
  • The exercise is practised in three stages.
  • Stand with legs slightly more than shoulder width apart, toes pointing outward.
  • Link your fingers together in front of your body. Inhale deeply.
  • Exhale slowly in a controlled manner and bend the knees sideways over the toes.
  • During the first squatting movement your hands should reach thigh level.
  • During the second phase, your hands should reach the thigh level.
  • During the third phase, your hands should reach the thigh level.
  • Slowly come back up to your starting position, keeping the back straight.
  • Simultaneously inhale in a controlled manner.
  • Repeat.
Squat and Rise Pose - Step 1
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Squat and Rise Pose - Step 2
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Squat and Rise Pose - Step 3
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Squat and Rise Pose - Step 4
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Front Elbow Plank

Stabilize your core and strengthen your arms and back.
  • Position yourself on your hands and knees, wrists directly under your shoulders.
  • Lift your knees and straighten your legs behind you until your body forms a straight line.
  • Keep your body in a straight line from neck to heels. Don't arch your back.
  • Clasp your hands together and rest on your forearms.
  • Keep your shoulders above your elbows. Slowly control your breathing.
  • Hold this position for as long as you can for each set.
  • Repeat.
Front Elbow Plank

Modified Pushup

Strengthen your core, arms, back and shoulders.
  • Position yourself on your hands and knees.
  • Place your hands slightly wide than and in line with your shoulders.
  • Cross your ankles behind you.
  • Lower your body until your chest nearly touches the floor.
  • Pause at the bottom of the movement.
  • Push yourself back to the starting position as quickly as possible.
  • Repeat.
Modified Pushup - Step 1
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Modified Pushup - Step 2
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Waist Rotating Pose

Improve your posture, relieve tension in your back, decrease fatigue.
  • Stand with your feet about half a meter apart and your arms by your side.
  • Inhale and simultaneously raise your arms to shoulder level.
  • Twist your body to the left and exhale in a slow controlled manner.
  • Keep your feet firmly on the ground whilst twisting.
  • Bring your right hand to your left shoulder.
  • Wrap your left arm around your back and look over your left shoulder.
  • Hold your breath for 2 seconds.
  • Inhale and return to starting position, twisting smoothly without any jerks.
  • Switch sides and repeat.
Waist Rotating Pose - Step 1
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Waist Rotating Pose - Step 2
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Hand Raising Pose

Remove stiffness from your shoulders and upper back, improve blood circulation.
  • Stand with your feet together and arms by your sides.
  • Cross your hands in front of your body.
  • Inhale and slowly raise your arms over your head, keeping them crossed.
  • Simultaneously bend your head slightly backwards and look up at your hands.
  • Exhale and spread your arms out to the sides at shoulder level.
  • Inhale and reverse the movement, re-crossing the arms above the head.
  • Exhale and lower the arms straight down in front of the body.
  • Repeat.
Hand Rotating Pose - Step 1
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Hand Rotating Pose - Step 2
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Palm Tree Pose

Stretch your spine and abdominal muscles, clear congestion.
  • Stand with your feet together and arms by your sides.
  • Raise your arms over your head, interlock your fingers and then turn your palms upward.
  • Inhale and stretch your arms, shoulders and chest upwards.
  • Raise your heels and push up on your toes.
  • Stretch your whole body from top to bottom.
  • Lower your heels while exhaling and bring your hands down on top of your head.
  • Relax for a few seconds and repeat.
Palm Tree Pose - Step 1
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Palm Tree Pose - Step 2
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Bird Dog

Strengthen your core and lower back.
  • Position yourself on your hands and knees.
  • Place your hands shoulder width apart.
  • Brace your abdominals and keep engaged throughout.
  • Point your left arm out straight in front of you.
  • Extend the right leg out behind you.
  • You should form one straight line from your hand to your foot.
  • Keep your hips stable.
  • Hold for a few seconds and return to your starting position.
  • Switch sides and repeat.
Palm Tree Pose - Step 1
BABYGO Pregnancy Booklet Guide - Section 2

Third Trimester

Progesterone

Just like relaxin, your body naturally releases progesterone during pregnancy. Your progesterone levels are extraordinarily high during pregnancy and hit their peak in your third trimester.

During your third trimester along with relaxin, progesterone helps to loosen the ligaments, joints and muscles in your pelvis and hips, whilst relaxin also helps soften and widen your cervix ready for childbirth.

As your bump continues to grow your entire posture continues to change. Your abdomen becomes convex and this increases the curvature of your back. A softening of your joints and shift in your centre of gravity decreases your stability and you may find it harder to keep your balance.

Poor posture while sitting, walking and doing other activities increases the likelihood of pregnancy aches and pains.

Use our Maternity Belt [3] to help with the weight of your bump, improve your posture, stability and minimise aches and pains.

Sacroiliac Joints

Extra weight exerts pressure on your lower back, ligaments, muscles and joints, which can cause pain and instability of the sacroiliac (SI) joints.

As your SI joints are primarily responsible for stability during everyday activities and give shock absorption in the lower body area, use our Maternity Belt [3] to help stabilize your SI joints, and minimise pain.

Minimise discomfort during everyday activities and use our maternity belt to help support and lift your extra weight higher and prevent overextension of the lower back.

By supporting the extra weight and lifting the weight higher, your baby’s weight is spread more evenly over your abdomen and lower back. This alleviates pressure on the lower body muscles, ligaments, joints and back, lessening the pain.

Optimal Results and the Benefits

Use our Maternity Belt [3] to help encourage a proper and comfortable posture. Better posture can help you and your baby have an easier labour and reduce the chances of a complicated birth by encouraging your baby into an optimal foetal position and making their passage down the birth canal easier.

Whilst wearing our Maternity Belt [3] offers support, we recommend it be used intermittently. Daily exercise during pregnancy has many positive health benefits and we recommended it to achieve the easiest and least complicated birth for you and your baby.

Relaxin and progesterone are pivotal to a successful pregnancy, but they also can make exercise more difficult.

Use our Belly Band [1] for gentle compression and reduce the chance of injury, bind together your loose ligaments, and rebuild key core muscles that support the spine and pelvis during pregnancy, and build your strength for labour.

bell Top Tips

Remember to keep eating right and exercising so that your baby gains the proper amount of weight and you're in the best possible shape for labour and delivery.

Avoid exercise that put’s too much stress on tendons and ligaments, which are more relaxed late in pregnancy.

All exercises listed in the first and second trimester can be done in your third trimester, except where stated.

If exercise becomes increasingly difficult, a birthing ball can help you relax and provide a more comforting routine.

Third Trimester Exercises

Triangle Pose

Stretch and relieve tension in your back and legs.
  • Stand with your feet slightly wider than shoulder width apart, arms by your side.
  • Turn your right foot outwards.
  • Make sure your right heel is aligned with the arch of your left foot.
  • Raise your arms to shoulder height and out to sides, palms facing the floor.
  • Bend forward from the hips over your right leg.
  • Place your right hand on your shin.
  • Extend your left arm up towards the ceiling.
  • Simultaneously turn your head to look up at the ceiling.
  • Hold for 10 to 30 seconds.
  • Switch sides and repeat.
Triangle Pose Step 1
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Triangle Pose Step 2
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Full Butterfly

Relive tension from your inner thigh muscles.
  • Sit with your legs outstretched.
  • Bend your knees and bring the soles of your feet together.
  • Keep your heels as close to your body as possible.
  • Fully relax your inner thighs.
  • Clasp your feet with both hands.
  • Gently bounce the knees up and down.
  • Use your elbows as levers to press your legs down.
  • Repeat.
Full Butterfly

Half Butterfly

Relive tension from your inner thigh muscles.
  • Sit with your legs outstretched.
  • Bend your right leg and place your right foot as far up on your left thigh as possible.
  • Place your right hand on top of your bent right knee.
  • Hold your toes on your right foot with your left hand.
  • Keep your hips in a neutral position.
  • While breathing in, gently move your right knee up towards your chest.
  • Breathing out, gently push your knee down and try to touch the floor.
  • Switch sides and repeat.
Half Butterfly

Chair Pose

Strengthen your pelvic floor, abdominals, lower back, legs, ankles. Stretch your arms and chest.
  • Stand with your feet shoulder width apart, arms by your side.
  • Exhale and slowly bend your knees to 45°.
  • Be sure you don’t bring your hips down lower than your knees.
  • Move your hips back as if you were sitting down on a chair. Keep your knees over your ankles.
  • Engage your core and draw your lower abdomen in and up to support your lower back.
  • Roll your shoulders back to open your chest.
  • Inhale as you raise your arms up around your ears, palms facing inwards.
  • Hold for 5 breaths.
  • Exhale and press your feet down to straighten your legs.
  • Slowly bring your arms down to your sides. Repeat.
Chair Pose

Child Pose

Loosen your hips, stretch your lower back and relieve tension in your shoulders.
  • Kneel slightly more than hip width apart.
  • Sit back onto your heels.
  • Lean forward and slowly bring your chest to the floor.
  • Allow your body to come in between your legs.
  • Simultaneously slowly walk your arms out in front of you.
  • Breathe normally as you come into the pose and don’t hold your breath.
  • Hold the pose for as long as comfortable.
  • To release the pose, slowly walk your arms under.
  • Allow your arms to push your torso back up to a seated position.
  • Try to avoid using your neck and lift your head up last.
Child Pose
BABYGO Pregnancy Booklet Guide - Section 3

Postpartum

How To Wear

BABYGO Pregnancy Belt - How To Wear Step 1
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Wrap band [1] around your waist, leaving enough felt surface free for velcro pads.

BABYGO Pregnancy Belt - How To Wear Step 2
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Apply belt [2] & attach the velcro pads to the available velvet left in step 1, ensuring the pads meet in the middle.

BABYGO Pregnancy Belt - How To Wear Step 3
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Bring belt [3] around your waist and place velcro pads to the available velvet.

Diastasis Recti

The first six weeks after giving birth are a time of healing, rebalancing, and recovery. One of the best ways to ease your discomfort postpartum is to use our Belly Binding Girdle [4].

Decreased core strength is common in the weeks following birth.

Muscles and ligaments that were stretched and strained during pregnancy require time to heal. If they do not heal from separation after birth (Diastasis Recti), it can lessen your core strength and contribute to serious back pain.

"Diastasis" means separation. "Recti" refers to the rectus abdominis, part of your ab group. When these muscles come apart, your belly may bulge out, leaving a "pooch" that can make you look pregnant long after giving birth.

During pregnancy, the weight of your uterus increases in some cases up to 30 times. It takes around 4 weeks for your uterus to shrink (Involution), however even after your uterus shrinks back to its normal size, you may continue to look pregnant for several months.

Most women will gain somewhere around 30lbs during pregnancy, it takes time and regular exercise to get your belly back in shape.

Belly Binding

The Relaxin hormone remains in your body for up to 5 months after birth and coupled with the demanding job of caring for a new-born baby, it can be challenging and lead to injuries.

Postpartum belly binding can help keep your muscles in place and strengthen them after your baby is born. Use our Belly

Binding Girdle [4] to support and minimise any discomfort you may have in the abdomen and lower back.

The girdle can help improve your posture, which initially can be poor postpartum by supporting your lower back and holding in your abdominal wall. It can be used for additional support whilst breastfeeding and decrease the pressure on your back and legs.

Along with safe postpartum exercises that do not worsen Diastasis Recti, our Belly Binding Girdle [4] helps assist in closing the gap between the abdominal muscles, promoting muscle memory and makes it easier for you to recover.

Compression provided by our girdle can help ease your discomfort and helps to speed up the healing process. By increasing circulation to the area under compression, the damaged tissues experience a better immune response and receive more blood, nutrients, and oxygen.

Optimal Results and the Benefits

For optimal results, we recommend using our Belly Binding Girdle [4] intermittently during the first 5 months directly after birth.

Take advantage of the relaxin still in your bloodstream. While your body remains very lax and in a flexible state, the gentle compression provided by our girdle can help speed up the process of your body shrinking back down to your pre-pregnancy size.

We recommend you begin gentle pelvic floor toning exercises and strengthening your deep abdominal muscles, as early as a few days after childbirth.

During childbirth your pelvic floor muscles stretch to make room for your baby's birth.

These muscles support your organs in your lower abdomen and help core function and spinal health.

Your transverse abdominal muscle (TVA) is the deepest of the abdominal muscles, it wraps around the abdomen between the lower ribs and top of the pelvis. It’s function is to stabilise the low back and pelvis.

Focusing on returning these muscles to their pre-baby tone in the first 6 weeks after birth can help accelerate your recovery and help you to get your pre-pregnancy body back faster.

bell Top Tips

Following childbirth, it is important to regain proper function of your core muscles before starting an exercise program of cardiovascular or aerobic work, strength training and stretching.

Intense training can cause your abdominal muscles not to close at all and lead to complications such as prolapse, whereby your rectus and external abdominal muscles push down on your intestinal organs and pelvic floor, resulting in uncomfortable urination and bowel movements.

Your doctor may give you the go-ahead for more intense movements around six weeks after your baby's arrival, when your uterus and joint ligaments have returned to pre-pregnancy size and strength.

Postpartum Exercises

Pelvic Floor

Practice a combination of our exercises, 9 minutes a day for the first 6 weeks.
  • To activate your pelvic floor, imagine you are stopping the flow of urine.
  • Keep your spine in a neutral position, shoulders back and with good posture.
  • Simultaneously and controlled exhale out.
  • Hold muscles for 3 seconds. Build up over time to 10 seconds.
  • Repeat in a slow controlled rhythm. Perform seated or standing.
  • Build up repetitions overtime.
Triangle Pose Step 1
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Triangle Pose Step 2
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Transverse (Deep) Abdominal Muscle (TVA)

  • To engage your TVA, you need to master the core compression exercise.
  • Place your hands on your stomach and breathe normally.
  • Keep your spine in a neutral position, shoulders back and with good posture.
  • Squeeze your core and draw your belly button in and up toward your spine.
  • Simultaneously and controlled exhale out.
  • Hold muscles for 3 seconds. Build up over time to 10 seconds.
  • You should feel your belly flatten toward the spine as you exhale.
  • Relax as you inhale. Repeat in a slow controlled rhythm. Perform seated or standing.
  • Build up repetitions overtime.

Knee Folds

  • Lay down on your back, feet together, shoulders relaxed, ribs flat.
  • Keep your head, arms and hands flat to the floor.
  • Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  • Open your right leg outwards and slowly drop it 45° or until your thigh rests on your hand.
  • Slowly lift your leg back up. Focus on using your pelvic region and lower abs in the lift.
  • Feel your inner thigh working under this control as it is connected to your pelvic floor.
  • Come to a stop as your feet meet back together. Relax your core and pelvic floor.
  • Repeat 5 times with each leg.
Knee Folds Step 1
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Knee Folds Step 2
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bell Top Tip

As the deep transverse abdominal muscle and the pelvic floor are part of your core and work together, contracting one of these should stimulate the contraction of the other.

Knee Folds

  • Lay down on your back, feet together, shoulders relaxed, ribs flat.
  • Keep your head, arms and hands flat to the floor.
  • Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  • Open your right leg outwards and slowly drop it 45° or until your thigh rests on your hand.
  • Slowly lift your leg back up. Focus on using your pelvic region and lower abs in the lift.
  • Feel your inner thigh working under this control as it is connected to your pelvic floor.
  • Come to a stop as your feet meet back together. Relax your core and pelvic floor.
  • Repeat 5 times with each leg.
Knee Folds - Step 1
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Knee Folds - Step 2
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Toe Taps

  • Lay down on your back, feet shoulder width apart, shoulders relaxed, ribs flat.
  • Keep your head, arms and hands flat to the floor.
  • Lift your right leg up and then your left leg up to 90°.
  • Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  • Slowly bring your right leg forwards and touch the floor with your toes.
  • Slowly bring your leg back up to your starting position.
  • Be sure you are hinging from the hip and not the knee. Relax your core and pelvic floor.
  • Repeat 5 times with each leg.
Toe Taps - Step 1
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Toe Taps - Step 2
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Hip Bridges

  • Lay down on your back, feet shoulder width apart, shoulders relaxed, ribs flat.
  • Keep your head, arms, hands and feet flat to the floor.
  • Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  • Slowly lift your hips up to 45°. Pause at the top of the movement and count to 3.
  • Slowly lift your hips back down through your upper, middle and then lower back.
  • Keeping your pelvic floor and lower abs engaged throughout the movement.
  • Once your hips soften, relax your core and pelvic floor.
  • Repeat 10 times.
Hip Bridges - Step 1
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Hip Bridges - Step 2
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Core Stabilisation

  • Lay down on your back, feet shoulder width apart, shoulders relaxed, head flat to the floor.
  • Open your legs and bring the bottom of your feet together into a butterfly position.
  • Engage and hold your deep abdominal and pelvic floor muscles. Release every 3 seconds.
  • Keep your arms down by your side, palms facing the floor.
  • Slowly and controlled raise your arms up and above your head.
  • As you reach the top of the motion, come back the opposite way back to starting position.
  • Reverse your palms. Bring your arms around and above your head.
  • At the top of the motion, bring your arms back up and over towards your sides.
  • Your palms should be facing the floor at the end of the motion.
  • Keep your core stationery throughout.
  • Be sure your lower back remains flat to the floor as you move your arms.
  • Repeat.
Core Stabilisation - Step 1
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Core Stabilisation - Step 2
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Core Stabilisation - Step 1
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Core Stabilisation - Step 2
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Core Stabilisation - Step 1
Step 5

March with Stabilisation

  • Lay down on your back, feet shoulder width apart, shoulders relaxed, head flat to the floor.
  • Engage and hold your deep abdominal and pelvic floor muscles. Release every 3 seconds.
  • Keep your arms down by your side, palms facing the floor.
  • Slowly and controlled raise your arms up and above your head.
  • Hold your arms outstretched.
  • Slowly raise your left leg up to 90°.
  • Slowly bring your left leg back down.
  • Alternate action between your left and then right leg.
  • Repeat.
March with Stabilisation - Step 1
Step 1
March with Stabilisation - Step 2
Step 2

Leg Scoot

  • Lay down on your back, feet shoulder width apart, shoulders relaxed, ribs flat.
  • Keep your head, arms, hands and feet flat to the floor.
  • Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  • Slowly lift your hips up to 45°. Pause at the top of the movement and count to 3.
  • Slowly lift your hips back down through your upper, middle and then lower back.
  • Keeping your pelvic floor and lower abs engaged throughout the movement.
  • Once your hips soften, relax your core and pelvic floor.
  • Repeat 10 times.
Leg Scoot - Step 1
Step 1
Leg Scoot - Step 2
Step 2