Amanda Biskのインスタグラム(amandabisk) - 7月25日 20時00分

PELVIC FLOOR STRENGTH 💪🏼 This has been a highly requested topic so I’m super pumped to finally share some exercises with you ☺️
Pelvic floor (PF) strength is super important for supporting the pelvic organs and also helping you ‘hold it in’ (the last thing we want to do is pee out pants while we’re doing a jump squat right?! 😶)
BEFORE WE START
👇🏼
You need to know how to activate your PF!
👉🏼 your BREATHING during pelvic work needs to match your pelvic contractions...This is because your diaphragm (the muscle under your rib cage) contracts and relaxes as your breathe, and this effects the space in your abdominal/pelvic cavity, which eventually influences the way your pelvic muscles work.
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As you INHALE, the diaphragm flattens and presses against your abdominal cavity = less space and therefore you need to RELAX your pelvic muscles.
When you EXHALE, the diaphragm lifts = more space in the abdominal cavity and therefore more freedom for your pelvic muscles to CONTRACT & lift.
⬆️⬆️⬆️
To contract your PF (which sits like a ‘basket’ at the bottom of your pelvis), think of pulling the bottom of the basket UP and in towards the space between your spine & belly button 👌🏼 Like you are holding onto a wee! 😬💦
EXERCISES
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Repeat each exercises 10x
(Controlled contractions are absolute key to building proper pelvic strength...slowwwww it down 😉)
▪️1. LYING PELVIC SQEEZE & HOLD
Notice my hands on my lower belly to fleet the slight contractions of my PF.
INHALE, relax.
EXHALE, contract.
HOLD the contraction for a slow 5-4-3-2-1...
Repeat.
▪️2. LYING SINGLE LEG EXTENTION
INHALE, relax with knees tucked.
EXHALE, contract PF & extend 1 leg.
Repeat other side (total 10reps).
▪️3. KNEELING REACH
INHALE, relax in kneeling position.
EXHALE, contract PF & extend opposite arm to leg. *Try to keep arm and leg parallel to floor, don’t lift too high as this will over activate the lower back*
Repeat other side (total 10reps)
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If you are really strapped for time, stick to exercise 1 only. You don’t need to by lying, this can be done anywhere! Driving, on the couch, sitting at work etc.
Aim for 3 Rounds of 10reps, everyday 👍🏼 #pelvicfloorexercises #pelvicfloor
ab♥️x

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sassy_posh_ I do these exercises EVERY DAY! Having had two children, I had abdominal separation, also known as Diastasis Recti. (I had a 4” gap above my naval, and a 3” gap below. Just from February, it’s now a 1 centimeter gap. I have also noticed that after I was healed, my core was stronger and I was able to do the other core exercises that I wasn’t able to do before I had gotten pregnant. These REALLY WORK!!

centurion.challenge.community If you think, that life is a challenge, test yourself and join our community! Follow us and soon you will get challenges that pump your body and soul!

fitbylauren Check out my new Fitness Page!! 😊 Would mean a lot if you showed some support my liking or following 💙🧿

cathyn93 @gingersays_ these are low impact ones you can do to help build core as well

heatherashleigh314 So glad you are addressing this for women at all stages of life!

lease_fit_balanced_lifestyle_ This is amazing??? definitely going to be doing this!

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