Pelvic floor strengthening is very important not just for pregnancy, menopause and beyond but throughout your adult life. So women of all ages this one’s for you!!! Repeat after me leaking is NEVER normal even when you jump, run, lift, sneeze, laugh and it’s never too late to make improvements.

Pelvic floor exercises are not only great in regaining the Pelvic Floor muscle strength but also activating that inner deep abdominals such as transverse abdominal.

Part 1 of Pelvic Floor Exercises:
20 reps X 3 sets ✅
2 to 3 times a week which can significantly improve strengthening of your pelvic floor.
That’s the true meaning of “Core Work”.

Use a soft ball or one from your kids, or better yet a pillow – these can also be done without the ball/ pillow.

1️⃣ With or without ball or pillow in between your knees hold up on a bear crawl position breathing into a Cat-Cow.
2️⃣ Lying flat on your back, put ball in between knees and move scoop up into a Glutes-bridge position.
3️⃣2 legs toe taps
4️⃣Toe taps one leg at a time.
Rest 30 seconds after each set.

Pelvic floor exercises are done with diaphragmatic breathing.
Contract on the exhale and hold that contraction for as long as you can.

As a Pelvic Floor Specialist I help lots of ladies via online for easy, convenient, customized at-home workouts and meal plans.

So many benefits to strengthening your pelvic floor muscles. Improve bladder and bowel control, reduce the risk of prolapses, improve recovery from childbirth and beyond. whatever your reasons here are a few exercise to help you strengthen your pelvic floor.

Save these to do anytime, anywhere. Share with a friend that might benefit.

Part 2 to the Correctional exercises:

https://www.instagram.com/p/CHacW7OA8ij/

20 reps X 3 Sets

1️⃣ Cat- Cow – gently flow between the two poses that warms the body and brings flexibility to the spine. Strengthening the abdominal organs it also opens the chest encouraging the breath to become slow and deep.

2️⃣ Bird- Dog- Raise your right arm and left leg keeping your shoulders and hips parallel to the floor. Length in the back of the neck and tuck your chain into your chest to gaze down at the floor. Hold this position for a few seconds, then lower back down to the starting position & do the other side.

3️⃣ Dead bug- lying face up with your arms in the air above your torso & your legs in the air with your knees bent at 90° angle. Lowering opposite arm & leg towards the floor in a slow and controlled fashion. Return to center & then repeat on the other side.

4️⃣ Yoga pose hold- Holding that position while engaging abs and breathing. Bringing body weight forward and holding.

5️⃣ Wall sit- Bring your back against the wall holding your core tight, feet flat about shoulder width height, hips and knees 90° angle hold a position for as long as you can, breath.

By Consistently repeating these correctional exercises, your pelvic floor will improve drastically. It is important to understand that these exercises are correctional and will dramatically improve your pelvic floor health. Reach out if you need help with your pelvic floor, there’s a program to correct your Pelvic floor.

With all my love

xoxo Ilanit BS, CPT, PFS, CNS