Pelvic Floor Exercises
It really feels like winter.
On my way to the gym last week, I looked at my dashboard and it was -12.
We’ve had a bunch of school delays, remote learning, and closures.
I love being outside, but when it's THIS cold, I can't even get out for a walk. Being cooped up in the house for days on end is draining.
I'm so thankful for my WalkingPad - it helps me get in some movement while my kids watch a movie. My code fitwithhaileigh will save you 30%!
If you're out there juggling work, kids, daily steps, meal prep, online school, and everything else this winter, I see you. You're crushing it. ❤️
on my radar this week
A few things that have caught my eye, plus last week’s blog post, are linked here for you.
pelvic floor exercises
Your pelvic floor health has a huge impact on your overall health.
Despite what you've heard, Kegel exercises alone aren't enough to help heal your pelvic floor post-pregnancy. Keep scrolling to learn more. ❤️
I get it - pelvic thrust exercises might look a little ridiculous. But they're great for rehabilitating your core after pregnancy.
The following symptoms are common postpartum, but not normal:
❌ peeing yourself
❌ pain during sex
❌ bowel symptoms
❌ reduced sensation
❌ lower back pain
If you're struggling with any of the above, it's an indication of pelvic floor dysfunction. In many cases, these uncomfortable and potentially embarrassing conditions can be improved with strategic core work.
Despite what you may have heard, studies show that doing pelvic floor contractions like Kegels isn’t enough to correct these issues.
In a 2016 study published in the American Journal of Obstetrics & Gynecology, five other exercises were actually much more effective than Kegels alone for strengthening the pelvic floor:
✅ bridges (56% more effective)
✅ hovering (49% more effective)
✅ lunges (42% more effective)
✅ squats (30% more effective)
✅ clamshells (25% more effective)
For best results, pair pelvic floor contractions with these core training exercises to improve your pelvic floor health.
your homework from me
This week, I'll challenge you to pair your core training with Kegel exercises (aka pelvic floor contractions) to make them more impactful.
Incorporating bridges, hovers, clamshells, lunges, and squats into your workout routine can help you alleviate uncomfortable symptoms. ❤️
See you next week! xo.
