Week | Exercise | Position/pose | Reps | Sets | Hold (sec) | Pulses (Pfilates only) |
---|---|---|---|---|---|---|
1 | Kegels | Lying and sitting | 10-12 | 3 | 5-10 | Â |
Pfilates | Butterfly | 5 | 3 | 3-5 | 5 | |
Hypopressive | Diaphragmatic breathing (lying) | 3 | 3 | Fully inhale and exhale | Â | |
2 | Kegels | Lying and sitting | 10-12 | 3 | 5-10 | Â |
Pfilates | Butterfly | 5 | 2 | 5-8 | 5 | |
Bridge | 5 | 2 | 3-5 | 5 | ||
Hypopressive | Standing | 3 | 3 | 5-10 | Â | |
3 | Kegels | Lying, sitting, and standing | 10-12 | 2 | 8-10 | Â |
Pfilates | Butterfly | 5-10 | 2 | 8-10 | 5-10 | |
Bridge | 5-10 | 2 | 5-8 | 5-10 | ||
Lunge | 5-10 | 2 | 3-5 | 5-10 | ||
Hypopressive | Standing | 3 | 2 | 10-15 | Â | |
Kneeling | 3 | 2 | 5-10 | |||
4 | Kegels | Lying, sitting, standing | 10-12 | 3 | 8-10 | Â |
Pfilates | Butterfly | 8-10 | 2 | 10 | 8-10 | |
Bridge | 8-10 | 2 | 10 | 8-10 | ||
Lunge | 8-10 | 2 | 5-8 | 8-10 | ||
Hypopressive | Standing | 3 | 1 | 10-20 | Â | |
Kneeling | 3 | 1 | 10-15 | |||
Downward kneel | 3 | 1 | 10-15 | |||
5 | Kegels | Lying, sitting, standing | 10-12 | 3 | 8-10 | Â |
Pfilates | Butterfly | 10-12 | 2 | 10 | 10-12 | |
Bridge | 10-12 | 2 | 10 | 10-12 | ||
Lunge | 10-12 | 2 | 10 | 10-12 | ||
Hypopressive | Standing | 3 | 1 | 10-30 | Â | |
Kneeling | 3 | 1 | 10-20 | |||
Downward Kneel | 3 | 1 | 10-20 | |||
Sitting | 3 | 1 | 10-15 | |||
6-12 | Kegels | Lying, sitting, standing | 10-12 | 3 | 8-10 | Â |
Pfilates | Butterfly | 10-12 | 3 | 10 | 10-12 | |
Bridge | 10-12 | 3 | 10 | 10-12 | ||
Lunge | 10-12 | 3 | 10 | 10-12 | ||
Hypopressive | Standing | 3 | 1 | 10-30 | Â | |
Kneeling | 3 | 1 | 10-30 | |||
Downward Kneel | 3 | 1 | 10-30 | |||
Sitting | 3 | 1 | 10-30 | |||
12-24 | Kegels | Lying, sitting and standing | 10-15 | 3 | 8-10 | Â |
Pfilates | Butterfly | 10-15 | 3 | 10 | 10-15 | |
Bridge | 10-15 | 3 | 10 | 10-15 | ||
Lunge | 10-15 | 3 | 10 | 10-15 | ||
Hypopressive | Standing | 3 | 1 | 10-30 | Â | |
Kneeling | 3 | 1 | 10-30 | |||
Downward Kneel | 3 | 1 | 10-30 | |||
Sitting | 3 | 1 | 10-30 |