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Core Strengthening & Recovery

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Core Strengthening & Recovery

HNH Fitness is offering a core recovery program for women who have lost overall strength or want to build up their core. The medically-based program is especially appropriate for women who have had an abdominal procedure or suffer from diastasis recti - the separation of the abdominal muscles causing the stomach to bulge - but is open to all women.

Participants must be cleared by their doctor prior to starting the program. Most women can start about six to eight weeks after their procedure, depending on the type of surgery and their recovery progress.

The 12-week Core Restoration Program consists of three levels, each lasting four weeks. The 45-minute in-person sessions are held twice a week. After completing the program, a woman should be able to properly engage her core, connect her diaphragm to her pelvic floor, and generally feel stronger.

Level 1: Restoration

The program begins with a focus on rehabilitating the core, restoring pelvic floor strength and re-establishing proper alignment. These sessions will help participants reconnect with their bodies, and assist with reinforcing the breath and body connection. The pace will be slow and progressive, since doing too much too soon can be detrimental to recovery.

Level 2: Strengthening

During these four weeks, participants will strengthen their core, abdominal wall and pelvic floor muscles, while incorporating basic, functional movements. Women need to have completed Level 1 to participate in Level 2.

Level 3: Performance

This final level focuses on functional, full-body work while incorporating proper breathing, mechanics, alignment and engagement. Participants need to have completed Levels 1 and 2 prior to participating in this last group of sessions.

Postpartum Recovery

After giving birth, many women may find they've lost strength in their abdomen as well as developed other core problems. Some of these issues may include suffering from diastasis recti - the separation of the abdominal muscles causing the stomach to bulge - or pelvic floor dysfunction.

HNH Fitness offers a 12-week Postpartum Recovery Program that helps women regain their core strength and repair weakened abdominal and pelvic floor muscles. Participants need to be cleared by their doctor prior to starting the program. Depending on the individual's type of delivery and recovery progress, most women start the program six to eight weeks postpartum.

The program is broken down into three levels, each lasting four weeks. The 45-minute, in-person sessions are held twice a week. At the end of the program, participants should be able to properly engage the core, align the pelvis and core, and feel stronger overall. Women with diastasis recti should see their condition heal, or at least vastly improve.

Level 1: Restoration

This phase begins with a focus on rehabilitating the core, restoring pelvic floor strength and reestablishing proper alignment. Participants will use these four weeks to reconnect to their bodies and regain function, slowly and progressively. Doing too much too soon can be detrimental to recovery.

Level 2: Strengthening

The next group of sessions helps women progressively strengthen the deep core, abdominal wall and pelvic floor muscles while incorporating basic, functional movements. Strength training is included in these sessions. Participants must have completed Level 1.

Level 3: Performance

This last phase involves functional, full-body work while incorporating proper breathing mechanics, alignment and engagement. Participants must have completed Levels 1 and 2.