How do I activate my low belly & pelvic floor correctly?🤔⬇️ P.91
If you are wanting to exercise but feeling exhausted, scared, and/or nauseous during pregnancy than TRY breathing to activate your transverse abdmoninus (TA) muscle, deep core, and pelvic floor to help with pain relief, strengthening, labor prep, & postpartum recovery!🤯⬇️
Your pelvic floor should lift during a TA hold! Why? The TA muscle attaches to pelvic floor! And your TA will activate or contract like a corset when you breathe out because your diaphragm muscle attaches to your spine, ribs, and TA muscle too!🤯⬇️
It’s not always about what CORE and pelvic floor exercises you do but more importantly HOW you do them that matters most…🤯
Do you know how yo activate your transversus abdominus or TA muscle correctly during a forced exhale and breathing (you can do it leaning on a ball or in so many other positions!)?!🤔
Remember, having a strong core is not about doing a 150 sit ups (that hurts my neck and back thinking about it!) It’s about activating the right CORE muscles at the right time specifically the TA!
You need PROXIMAL stability for DISTAL mobility when it comes to CORE STABILITY✅
Your CORE and pelvic floor muscles should activate in a proximal to distal patterning to protect your spine and pelvis!
The MAIN CORE MUSCLES include pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and diaphragm!
Try breathing for 30-60 seconds focusing on exhale to contract deep core 1-3 sets!🙌⬇️
The important take away is to make sure you perform CORE exercises safely and correctly! I see these mistakes all the time in the clinic✅
CHECKOUT The Belly Whisperer® Method Online Program and The Pregnancy Prep & Postpartum Recovery Online Program to learn exercises to activate your deep core and pelvic floor!🔥🔥🔥
Questions???⬇️⬇️⬇️
-The Belly Whisperer
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