Warm-up exercises | Pelvic floor exercises | Core exercises | Dance | ||||
---|---|---|---|---|---|---|---|
Knacka | Maximal contractionsa, b | Fast contractions | Podiumsc | ||||
Weeks 1–4 | Anterior and posterior pelvic tilts standing (4 reps), plantar flexion and dorsal flexion of the ankle (4 reps bilaterally) | (1 cough only) 3 reps | 6 reps, 6-s hold | — | 3 reps, 6 s/step | Pull belly button towards spine four-point kneeling (6 reps, hold 6 s), bridge (6 reps, 6 s hold) | 3 beginner songs |
Weeks 5–8 | Simple rotation of the pelvis standing (4 reps), plantar flexion and dorsal flexion of the ankle (4 reps bilaterally) | (2 coughs) 3 reps | 8 reps, 8-s hold | 2 reps, 8 contractions | 3 reps, 8 s/step | Pull belly button towards spine four-point kneeling + contraction of the PFM + lifting of the arm (8 reps, 8-s hold) | 3 intermediate songs |
Weeks 9–12 | “8 shaped” rotation of the pelvis standing (4 reps), plantar flexion and dorsal flexion of the ankle (4 reps bilaterally) | (3 coughs) 3 reps | 10 reps, 10-s hold | 2 reps, 10 contractions | 3 rep, 10 s/step | Pull belly button towards spine four-point kneeling + contraction of the PF+ lifting of one arm (8 reps, 8-s hold), contraction of PFM+ contraction transverse + bridge (6 reps, 8-s hold) | 3 advanced songs |