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TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor G
Trainer's Eye
Phase 2 · Coordinate · Session G

The knack.
Tighten first.
Then cough.

Phase 2 opens with the single most useful habit in this programme — and it takes ten seconds to learn.

  • Gsession
  • P2Coordinate
  • 12:00on the clock
  • — donecompleted

The knack

Tightening the pelvic floor just before a cough, sneeze or lift measurably reduces leakage. It is a habit, and it is free.

Coughing counts as load

A single cough generates substantial downward pressure. That is why the knack is practised, not just described.

Pressure goes somewhere

Every lift raises pressure inside the abdomen. It leaves upward through the breath or downward through the floor. You choose which.

Three couplets · two rounds · twelve minutes · a cylinder that holds

A

The knack

Pre-contraction drill + cough coordination
A1

Pre-contraction drill

60 s · slow reps

Lift the floor, hold it, then blow out hard through pursed lips — the floor stays up.

Easier gentler blow  ·  Harder real cough

R1R2—
A2

Cough coordination

12 reps · ×2

Tighten, then cough properly. Then cough without tightening and feel the difference.

Easier clearing the throat  ·  Harder stronger cough

R1R2
B

Control

Full dead bug + heel taps
B1

Dead bug — opposite arm and leg

60 s · slow reps

Exhale as the arm and opposite leg lower; the back stays flat and the belly quiet.

Easier bent knee  ·  Harder straight leg

R1R2—
B2

Heel taps

12/side · ×2

Knees over hips; tap one heel down on the out-breath with no belly doming.

Easier smaller range  ·  Harder straighter leg

R1R2
C

Stand and step

Squat with exhale + step-up with breath
C1

Squat with exhale

60 s · slow reps

Breathe in on the way down, out on the way up — the same timing for every lift.

Easier to a chair  ·  Harder deeper

R1R2—
C2

Step-up with breath

10/side · ×2

Exhale as you drive up, inhale as you lower — whole foot on the step.

Easier lower step  ·  Harder hold a backpack

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The knack: tighten just before you cough, sneeze or lift. It is the single most useful habit here.
  2. Watch the belly on every trunk exercise. A ridge or dome down the middle means the load is too high.
  3. Pressure goes somewhere. Breathe out as it rises and it goes out of the mouth, not down.
  4. Quality over reps. Ten good contractions beat a hundred absent ones.

Tick it off

MovementRound 1Round 2Best
A1Pre-contraction drillslow reps in 60 s —
A2Cough coordination12 reps
B1Dead bug — opposite arm and legslow reps in 60 s —
B2Heel taps12/side
C1Squat with exhaleslow reps in 60 s —
C2Step-up with breath10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-G