100 Steps to Plank is targeted towards fitness professionals (gym instructors, PTs and group exercise instructors) who want to progressively build the core fitness levels of their clients. These clients particularly include women who have experienced abdominal muscle wall changes following pregnancy and childbirth, with the exercises prescribed aiming to protect the pelvic floor, spine and pelvis.
The content covered in the course will help fitness professionals apply principles to minimise the injury and maximise the performance of their clients who are either in their postnatal year, who have previously had children, or who are postmenopausal.
Upon successful completion, course participants will:
- Be able to test a client's base core fitness and then progress abdominal exercises at a level that matches their current level of core control
- Be able to modify a client's exercise when their pattern of recruitment in their abdominal wall is incorrect
- Be able to teach a client how to increase the depth of their core recruitment, and to build endurance before building up the level, increasing load and adding resistance
- Know how to advise a client to tune into their current level of pelvic floor fitness
- Know how to protect the pelvic floor from potential strain with higher load exercises if the pelvic floor muscles have not fully recovered from pregnancy and childbirth
- Know how to screen for abdominal muscle separation
- Be aware of other resources that may be of benefit to a client who specifically needs further consideration when rebuilding their core control
Dianne Edmonds is a physiotherapist with more than 25 years of experience with pregnancy, postnatal and pelvic floor education, treatment and fitness programmes. Dianne was the lead physiotherapist and project officer for the Pelvic Floor First project campaign, run by the Continence Foundation of Australia, and is a Pelvic Floor First ambassador. Dianne is the director and founder of The Pregnancy Centre, and completed her Elite Personal Training course in 2013.