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This single move does SOOOO MUCH! It’s more powerful than Kegels alone, and it can help make abdominal crunches safer (although crunches are still not right for everyone — so be careful and be sure to read the questions below).

Try it SUPER SLOW at first, and see how it feels in your body.

Questions to ask yourself:
1) Can you keep your core engaged throughout your reps?
2) Can you feel your pelvic floor and low abs working together (staying lifted up and pulled in)?
3) Are you breathing? 😮‍💨 I like to really focus on short little exhales during this move
….AND…
4) Are you feeling symptoms such as abdominal gapping or doming, downward pressure that you can’t control, vaginal bulging, or urinary leakage? 😬 If so, STOP ✋ and modify. You need to get your foundations right, don’t keep pushing yourself or you’ll make things worse. See a pelvic health PT and check out my foundational online courses (Lift or Overcome) for at-home support.

If all feels good, then you can speed up your reps a bit! Keep going until you feel that GOOD deep burn 🔥 in your deep inner core! Do this move regularly and see how yummy it feels to push yourself a little… just push yourself *safely* and with *lots* of tuning into your body. 😊

Here’s an example of the small exercise ball/Pilates ball shown:

The exercises and/or information in this video are for general educational purposes only. Proceed at your own risk. For specific medical questions about your individual needs, consult with a healthcare provider in your area!

Does your pelvic floor need help? Find out!

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MEDICAL DISCLAIMER:

Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.

All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. *Stop if you experience faintness, dizziness, pain, or shortness of breath.*

By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT’s negligence.

Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.

General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding.

For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.

#pelvichealth #core #pelvicfloorexercises

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“Physical therapists agree that it’s best to return to exercise slowly, and listen to your body in the process,” says Anna Grant, a physical therapist at Sharp Mary Birch Hospital for Women & Newborns. “Listening to your body means monitoring yourself for symptoms and modifying your activity if you have any signs of exercise intolerance.”

Grant suggests postpartum exercise in the following phases:
1. First several weeks postpartum
Take short walks and do gentle core exercises such as Kegels and the drawing in maneuver.

2. 6 to 8 weeks postpartum
Add gentle, low-impact strengthening such as the clam or bridge exercises. Low-intensity water exercise is also safe at this time, as long as you are no longer experiencing vaginal bleeding.

3. 8 to 12 weeks postpartum
Gradually increase exercise intensity, such as including light weight training.

4. 4 to 6 months postpartum
Return to more intense exercises such as running, jumping, planks and sit-ups. Waiting 4 to 6 months allows the pelvic floor muscles and abdominals to heal properly after being stretched during pregnancy and delivery.

When returning to exercise, monitor your body closely. Contact your OBGYN for guidance or for a referral to pelvic physical therapy if you experience any:

• New or worsening pain anywhere in your body
• Increased vaginal bleeding
• Urinary or fecal leaking
• Heaviness in your vaginal region
• Bulging, or a ridge along the midline of the abdomen
• C-section scar soreness that lasts longer than 2 weeks after birth

Learn more about easing into an exercise routine, and how to safely and effectively do 4 postpartum core exercises — Kegels, the drawing in maneuver, the bridge and the clam.

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Call us at 1-800-82-SHARP

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Looking to improve your pelvic health and enhance your daily routine? Look no further than this video featuring 5 simple Kegel exercises throughout the day.

Our expert trainer will guide you through each exercise, providing clear instructions on how to properly engage your pelvic floor muscles and improve bladder control. These exercises are designed to be done throughout the day, so you can easily fit them into your daily routine.

By incorporating these exercises into your day, you can improve your pelvic health and reduce the risk of urinary incontinence. These exercises are suitable for all individuals, regardless of fitness level or age.

So start improving your pelvic health with these 5 simple Kegel exercises throughout the day. Let this video inspire you as you discover the many benefits of incorporating pelvic exercises into your daily routine.
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#shorts 🌸 Embrace Your Power: Kegel Exercises for Women’s Wellness 🌸 Curious about the secret to women’s health? Kegel exercises are the key to a strong pelvic floor, improved bladder control, and enhanced vaginal health. Let’s dive into the world of empowerment and wellness! 💪💖 #KegelExercises #WomensHealth #PelvicFloorPower #WellnessJourney #Empowerment #BladderControl #VaginalHealth #WellnessWins #PelvicHealth #StrengthWithin #WellnessTips #HealthyLiving #PelvicWellness #HolisticHealth #WellnessWarrior #FeelYourBest #WomensWellness #WellnessSupport #StrongPelvicFloor #HealthJourney #WellnessInspiration #PelvicStrength #HealthyChoices #StrengthFromWithin #EmpowerYourself #HealthIsWealth

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