Pelvic Floor Workout

Happy Monday!! I post a lot of pelvic floor workouts on my Instagram, but I wanted to post a little workout, along with some images, on my blog today!

These exercises help build new connective tissue, which is crucial for a strong pelvic floor and deep core. They rebuild the connective tissue between the abdominals, and bring them back together (or minimize the separation during pregnant). They are SUPER important if you have diastasic recti. They also reduce lower back pain, hip pain, and neck pain during and after pregnancy. They minimize incontinence which is the most common postpartum issue. They help the body recover better after delivery, and actually help you during delivery! Needless to say, pelvic floor work is very, very important and very beneficial!

***please excuse my very serious face in these pictures haha. They were taken for a project and the images are much, much smaller haha *face palm*.

PELVIC FLOOR WORKOUT - repeat 3-4x

  1. Glute bridge marching x 24-30

  2. Reverse plank heel slides x 16-20

  3. Zippers x 24-30

  4. Stability ball wall squats x 10-12

  5. Stability ball hips thrust x 10-15

GLUTE BRIDGE MARCHING

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REVERSE PLANK HEEL SLIDES

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ZIPPERS

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STABILITY BALL WALL SQUATS

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STABILITY BALL HIP THRUSTS

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