Month: May 2025

Can you KEGEL to the beat of this song?!🙋‍♀️⬇️

KEGEL coordination is just as important as strength (if not more!) as well as flexibility!🤯⬇️

Did you know the pelvic floor is made up of 70% slow-twitch type 1 fibers and 30% fast-twitch type 2 fibers⁉️

Practice activating the fast twitch fibers with this video (make sure you feel the pelvic floor lengthen back down too!)✅

You need LENGTH & STRENGTH!

Most of us have been told to strengthen using KEGELS (not always the case for people) but remember it’s not just about the strength but also speed of activation and endurance❗️

KEGELS are about CONTROL not just STRENGTH❗️

Do you suffer from STRESS incontinence or LEAKING with activities in your daily life? The pelvic floor needs to react quickly (FAST twitch) to close the urethra to support a quick movement, jump, laugh, sneeze, or cough. Practicing FAST TWITCH activation of the pelvic floor will combat these forces to avoid PEEING your pants❗️

It’s important to strengthen and LENGTHEN your pelvic floor every day to maintain good lumbopelvic posture, urinary function, bowel function, and sexual function! You brush your teeth and wash your face everyday right? Just spending 5 minutes a day on your pelvic floor can make short and long term changes that improve your quality of life and prevent future issues!✅

Learn more about slow and fast twitch kegels and strengthening in my Pelvic Floor Strengthening Mini Course or The Pregnancy Prep & Postpartum Recovery Online Program for more info!🔥

Questions???⬇️⬇️⬇️

-The Belly Whisperer

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Do you want to workout but have no time because you take care of your kids 24/7?🙋‍♀️P.71

Or maybe you don’t have kiddos and still have a hard time getting a workout in (sometimes you need to rest too)! It’s time to do some “pelvic floor snacks”!😋⬇️

This is one of my FAV exercises for everyone but especially during and after pregnancy to help protect your pelvic floor and core!⬇️⬇️⬇️

If you are someone that has NO time to workout or a busy schedule then don’t worry you aren’t alone! Best MOM HACK I have discovered for this issue is working out with your kiddos and doing EXERCISE SNACKS! (Obviously the more you have the harder it gets so if you only have one like me then take advantage of it baby!)🤣

There are a variety of factors that you just can’t control during pregnancy, labor, and postpartum…(like an emergency c-section)

So it is important to focus on all the things you can control like EXERCISE! It’s important to prepare mentally, and physically for whatever comes your way. That’s why I recommend patients see or talk with a pelvic floor PT at least once during pregnancy and again postpartum!

I’m 7 months postpartum w/ my second now doing the SAME exercises I used to keep me healthy and protect my belly and pelvic floor before and after my first pregnancy!⬇️

Yes, I have been doing breathing, core, & stretching for my belly and pelvic floor everyday even if some days I only have 5-10 min!🙌

Try fire hydrants against the wall with a ring (or ball or folded pillow) for 10-12 reps x 1-3 sets ea side!🔥

Want to learn how to incorporate functional
exercises into your day?!🙋‍♀️⬇️⬇️⬇️

CHECKOUT The Belly Whisperer® Method Online Program & The Pregnancy Prep & Postpartum Online Program for more information, safety, and body mechanics for everyone but especially pregnant and postpartum mamas! All you need is 5-15 min a day from the comfort of your home!🔥

If you aren’t pregnant but want to start taking care of your pelvic floor and core, checkout The Belly Whisperer® Method Online Program🔥

Questions???⬇️

-The Belly Whisperer

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