Level 3 | Workout 1 Core stability & body tension

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In the long term, we want to achieve with the postnatal work that your pelvic floor works autonomously and reflexively again – in other words, that it is so well trained again that it can contract and relax independently during movement without you having to consciously control the pelvic floor all the time.

To achieve this, simply try to think about your pelvic floor from time to time during the exercises and actively tense it or feel whether it is activated. It doesn’t matter if you have to actively remember your pelvic floor from time to time and consciously stretch out the circus tent. It takes time and a lot of practice until your pelvic floor really works reliably on its own again.

A second central point of regression is your core stability, so that you can sit centred, calm and stable in the saddle. Using the diagonal and lateral abdominal muscles, we now also begin to slowly and carefully retrain your frontal and dorsal muscles without putting too much strain on your abdominal wall.

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