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Postnatal Core & Pelvic Floor Exercises

In our Move with Mumma Classes we take you through safe exercises to build up your core strength and pelvic floor.

 

Your pelvic floor muscles are connected to your breathing muscles (diaphragm), your core muscles and  to many other muscles through the body too.

 

We can strengthen the pelvic floor by re-connecting it to our breathing and by including a pelvic lift in our core moves we progress on from the regular kegals (pelvic floor squeezes) to strengthen the pelvic floor further.

 

Here are a few exercises to train your core and pelvic floor safely. 


SUPERMAN REACH

 

Start in a box position with hands under your shoulders and your knees under your hips. Keep a neutral spine and head.

 

  • Brace/SET your stomach and inhale.
  • As you exhale LIFT your pelvic floor and extend one leg.
  • Hold steady for 3 seconds.
  • Repeat on the other side until you've done 5 on each side.

 

Do the same with one arm and then the other x 5 times.

 

To advance this move you can try it with one arm and the opposite leg and then change sides. Only attempt this when you are controlled and strong in the options above. 

 

Build up to x 10 reps.


BRIDGE LIFTS

 

Lie on your back with your feet quite close to your bottom and your knees pointed to the roof.

 

  • Brace/SET your stomach by contracting the muscles and take in a breath.
  • As you exhale LIFT your pelvic floor, push through your heels and squeeze your bottom to lift up your hips. 
  • Hold for 3 seconds and then lower and inhale again.

 

Repeat with the exhale, pelvic lift and glute squeeze.

 

Repeat  x 7-10 times.


PELVIC ROCKING

 

Start in a box position with hands under your shoulders and your knees under your hips. Keep a neutral spine and head.

 

  • Gently brace/SET your stomach by contracting the muscles.
  • Take in a breath,
  • As you exhale LIFT your pelvic floor and stretch up your back whilst dropping down your head.

 

Hold for 5 seconds.

 

Return to the start position whilst inhaling.

 

Repeat x 7.


EXERCISES TO AVOID: Crunches, Sit-ups, Planks and Double Leg Lowers

 

These can cause intra-abdominal pressure which presses down on the pelvic floor, so if you already have a weakened pelvic floor these are not going to help. If you had a vaginal delivery, repair surgery or damaged tissues form birth then these exercises may even cause pelvic floor organ prolapse.


Join us for more safe strengthening exercises like this at our 'Move with Mumma' Classes, click below to claim your first class free.


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