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

Pressure goes
somewhere.
You decide where.

Matching the breath to the load — the skill that keeps pressure going up and out rather than down.

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

Never hold the breath

Holding the breath under load drives pressure downward. Breathing out on the effort sends it out of the mouth instead.

Just-in-case emptying

Going to the toilet 'just in case' repeatedly trains the bladder to signal earlier. Normal is roughly every three to four hours.

Core is not abs

The trunk is a cylinder: diaphragm on top, pelvic floor below, abdominals and back around. Training one part alone leaves the cylinder leaking.

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

A

Match

Breath-load matching + loaded belly breathing
A1

Breath-load matching

60 s · slow reps

Lift a bag from the floor to a chair, breathing out through every lift — never holding.

Easier lighter  ·  Harder heavier

R1R2—
A2

Loaded belly breathing

10 breaths · ×2

Light bag resting on the lower belly; breathe so it rises and falls smoothly.

Easier no weight  ·  Harder heavier

R1R2
B

Side

Side plank knees + side-lying abduction
B1

Side plank — knees

60 s · slow reps

Elbow under the shoulder, knees bent; lift the hips and lower with control, breathing.

Easier shorter holds  ·  Harder legs straight

R1R2—
B2

Side-lying hip abduction

12/side · ×2

Top leg slightly behind the body line, toes forward; lift from the hip, not the waist.

Easier bend the knee  ·  Harder 2-s hold

R1R2
C

Quadruped

Bird-dog + bridge march
C1

Bird-dog

60 s · slow reps

Opposite arm and leg long, hips level; exhale on the reach, three seconds each.

Easier arm or leg only  ·  Harder 5-s hold

R1R2—
C2

Glute bridge march

12 steps · ×2

Bridged up; lift one foot a fist high on the out-breath without the hips dropping.

Easier smaller lift  ·  Harder 2-s hold

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
A1Breath-load matchingslow reps in 60 s —
A2Loaded belly breathing10 breaths
B1Side plank — kneesslow reps in 60 s —
B2Side-lying hip abduction12/side
C1Bird-dogslow reps in 60 s —
C2Glute bridge march12 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-H