Pelvic Floor

What exactly is your pelvic floor ?

The floor of the pelvis is made up of layers of muscle and other tissues. These layers stretch like a hammock from the tailbone at the back, to the pubic bone in front.

A woman’s pelvic floor muscles support her bladder, womb (uterus) and bowel (colon). The urine tube (front passage), the vagina and the back passage all pass through the pelvic floor muscles. Your pelvic floor muscles help you to control your bladder and bowel. They also help sexual function. It is vital to keep your pelvic floor muscles strong.

Since becoming pregnant I have been working on strengthening my PF. Doing this is beneficial with recovery of the PF post partum as well as your regular day to day living.

How do you know what those muscles feel like? Think about when you go pee and you stop your urine flow midstream. Those muscles you engage to stop the flow are your PF muscles. I am sure most of you reading this have been told to do your kegals, well then this why. You want that strong PF especially as we age and after having children.

Below I am going to list two of my favorite exercises you can do to work on your pelvic floor. Oh and you don’t need to be pregnant or have carried a child to do these. Strong pelvic floor muscles are important for any woman.

My pregnancy and post partum guides are in the works! I have great fitness programs available as well if you’re not pregnant. Stay tuned for the new programs and check out my 6 week fitness guide.

www.fitnesswithashli.com

xx

Ashli

Bridge on Stability Ball

You can do this on the floor. In the third trimester it is not suggested to do any exercising flat on your back. I elevate myself safely on a BOSU or Stability ball as seen.

Bridge Exercise On Stability Ball

How It's Done

Lie on a flat surface such as a carpeted floor or fitness mat. Bend your knees and place your feet flat on the floor with your feet shoulder width apart. Your palms should be flat on the floor alongside your body. Relax your upper body and back while you draw in your abdominals and squeeze your pelvic floor muscles -- think of stopping the flow of urine. Exhale as you press your hands and forearms into the floor and slowly push your pelvis up towards the ceiling. Hold in an up position for a slow count of three. Inhale as you slowly lower your body back to the start position. Keep your abdominals tight to avoid sagging in the low back or glutes. Perform two to three sets of 12 to15 repetitions, allowing 30 to 60 seconds rest between sets.

Hug the Baby exercise

Phase One of “Hug The Baby” Exercise has 3 Parts:

Part one: A transverse abdominal hold: Imagine you are gently bringing your belly button in towards your spine and lifting your baby up to your towards your heart. You must have both these actions to get the transverse abdominal muscle to kick in properly. It is a gentle activation at about 30% of effort.

Part two: Perineal lift (low-level intensity kegel at about 30% effort.)

Part three: Exhalation breath as you hold the transverse hold and perineal lift.Typically, you hold phase one for 3-5 seconds.

Phase Two of Hug The Baby” Exercise has 2 Parts

Part One: After phase one is completed you then inhales deeply to release the transverse abdominal hold and expands belly.

Part Two: As you inhale imagine that the inhalation is not only expanding your belly and but is also opening the basin of the pelvic floor muscles. This release of the pelvic floor muscle is coined as a “reverse kegel” and is the part two of phase two. This deep relaxation of the pelvic floor muscles must be coordinated with the inhalation and physiologic movement of the diaphragm. This insures flexibility and suppleness to the pelvic floor muscles.

Hug the Baby

Phase One of “Hug The Baby” Exercise has 3 Parts:

Part one: A transverse abdominal hold: Imagine you are gently bringing your belly button in towards your spine and lifting your baby up to your towards your heart. You must have both these actions to get the transverse abdominal muscle to kick in properly. It is a gentle activation at about 30% of effort.

Part two: Perineal lift (low-level intensity kegel at about 30% effort.)

Part three: Exhalation breath as you hold the transverse hold and perineal lift.Typically, you hold phase one for 3-5 seconds.

Phase Two of Hug The Baby” Exercise has 2 Parts

Part One: After phase one is completed you then inhales deeply to release the transverse abdominal hold and expands belly.

Part Two: As you inhale imagine that the inhalation is not only expanding your belly and but is also opening the basin of the pelvic floor muscles. This release of the pelvic floor muscle is coined as a “reverse kegel” and is the part two of phase two. This deep relaxation of the pelvic floor muscles must be coordinated with the inhalation and physiologic movement of the diaphragm. This insures flexibility and suppleness to the pelvic floor muscles.