Tag: kegel exercises

Fit in some focused core training (this series is great on it’s own, or after a cardio workout or at the end of a strength session) in just 15 minutes with this Pilates inspired series of exercises that work your core musculature from every angle!

We’ll target the rectus abdominis, transversus abdominis, internal and external obliques, glutes, quadratus lumborum, erector spinae and more with moves like:

Warm Up:
Flexion and Extension with Abdominal Bracing
Pelvic Tilt with Abdominal Activation

#1: Curl Up Crunch (“upper” abs; Rectus abdominis, Transversus abdominis)

#2: Butterfly Hip Lift (“lower” abs; Rectus abdominis, Transversus abdominis assists)

#3: Double Pulse Bicycle Crunch (Obliques, Rectus abdominis assists)

#4: Extension Swim (erector spinae, lower back, glutes, upper trapezius, middle and lower trapezius, rhomboids assist)

#5: Oppositional Glute Raise + Rotating Extension (glutes, lower back, quadratus lumborum, erector spinae)

#6: Quadruped Single Leg Flexion Knee Pulse Crunch (Rectus abdominis, erector spinae)

#7: Modified Side Plank Thread the Needle Reach Through (Obliques, quadratus lumborum)

#8: Extended Leg Side Oblique Crunch (Obliques)

Cool Down: Cat/Cow Stretch

Please be sure to listen to your body throughout the workout and make any additional modifications you may need as we go. Always make the workout work best for you!

EQUIPMENT: None (A Mat or Towel is recommended for floor work)

FLOOR WORK: Yes (this entire routine is done down on the ground)

LEVEL: All

INTENSITY: Low to moderate

If you tried and enjoyed this video, please be sure to like and share it! And be sure to leave us a comment below and let us know if you did the session. We love hearing from you!

Thanks for moving with me today! 🙂

Feel free to keep moving if this got you ready for more – check out our playlists here on our channel (thanks for remembering to SUBSCRIBE and hit the notification bell to receive all of our new updates!) for tons more options.

Connect with us after the workout for more fitness, tips, motivation and more!

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Hello everyone, my name is Nhung Le. today I present Top Exercises for Girls | Lose Weight Whole Body

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Today we are doing a feel good 15-minute pregnancy yoga flow! It’s safe for first trimester, second trimester and third trimester. Great to work out the pregnancy aches and pains and prepare for labor even when you are tired or short on time. I hope you feel amazing after this prenatal yoga class!

Guide to cope with pain in labor:
Pregnancy Meal Plan:
Pelvic Floor Guide For Birth Prep:
Pregnancy Yoga Cards:
Birth Position Printable:

You can also check out my 7-day pregnancy workout challenge:

Pregnancy Workout Playlist:

My other pregnancy cardio walking workouts:

My other pregnancy pilates workouts:

Natural Birth Education Playlist:

How to avoid tearing during labor:
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Other pregnancy workouts you may enjoy:
Pregnancy Exercises For Easy Delivery:
Pregnancy Exercises Second Trimester:
15 Minute Pregnancy Workout:
Pregnancy Cardio Workout:

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Check with your doctor before trying any of these strategies or before starting this or any new exercise routine. Only do the movements safe for you in your pregnancy. You are responsible for your own safety. Full disclaimer at the bottom.
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More Freebies:

GESTATIONAL DIABETES MEAL PLAN BY A DIETITIAN

Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.

Jessica Pumple is a registered dietitian, certified pre & postnatal fitness instructor, and pregnancy & postpartum core exercise specialist. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and find more energy!

If you enjoy our content subscribe to our channel, hit the bell button, leave a comment, and share with your friends so I can make you more of the videos you enjoy!

Copyright P&P Health Inc. 2022. All rights reserved.
Music: Epidemic Sound

#pregnancyyoga #15minuteyoga #prenatalyoga

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Repair of pelvic floor muscles#fy #fyp #yoga #shorts #tiktok Tiktok: yoga.classes

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For todays position, we will do a melting heart pose with a hypopressive 🫁 The pose should give some relief to heaviness and dragging.

If you struggle to achieve a vacuum, you can practice the pose focusing only on relaxing in the pose ⭐️

If you are unable to take weight in your knees, you can perform this position at the wall ✅

1️⃣ Come to an all fours position before reaching your hands forward and allowing your upper body to rest down. Your hips should remain over your knees.
2️⃣ Take three breath cycles where one breath cycle is a full inhalation and exhalation, breathing through your nose if that is comfortable for you.
3️⃣ Then inhale fully and exhale completely. For this fourth exhalation, you will exhale a little more compared to normal to get the last of the air out.
4️⃣ Close the back of your nose and throat to prevent any air coming in, relax your abdominals and expand your ribcage sideways as though you are breathing in.

⭐️ This breathing motion with the airways closed is what causes the stomach vacuum. The vacuum will lift the pelvic organs ⏫ which can help to relieve the symptoms of prolapse.

⛔️ Do not suck your stomach in!! It’s the vacuum that creates the lift. If you pull your tummy in, you will increase intraabdominal pressure ⏬ which will send pressure down towards the pelvic organs.

🔗☝🏻You can find more info on Hypopressives at

Good luck! 🍀
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🧠 LEARN ABOUT PELVIC FLOOR DYSFUNCTION 🧠
Learn about the pelvic floor dysfunction and the different conditions that are caused by pelvic floor hypertonicity or hypotonicity.

👉🏼 Pelvic Floor Dysfunction –
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Find a pelvic floor physical therapist, gynaecologist or other specialist to help you overcome your pelvic floor dysfunction
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Hello loves! Control the swelling and inflammation on your fupa area after abdominal surgery with this hack. You can find the pads shown in my video on my Amazon store. ♥️ #tummytuck #mommymakeover #fupa

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By 7 months old, many parents are already making these UNSAFE Infant Feeding Mistakes. I’m going to discuss what they are and easy fixes to keep your baby safe! I cover both baby led weaning (baby led feeding) mistakes and also puree feeding mistakes.
If it’s on your To-Do list to get your CPR, here is the one that I recommend:
Use jessica10 at the checkout (on the righthand side) to get $10 off.
*This is an affiliate link and I do get a small percentage of the profit at no extra cost to you. I would never recommend anything that I didn’t believe 110% in. Thank you so much for your support!

Free Resources:
Diastasis Recti Healing Guide:

If you have diastasis recti or you are newly postpartum (12 weeks) then try videos from this playlist:

Or if you are’t sure what video to start with and you just want step-by-step daily instructions you can start my 30-day core healing program. You get a new 10-min core healing video daily for 30 days.

C-Section Recovery Playlist:

How to engage your core:
How to breath during exercise:

Diastasis Recti Healing Guide:
Post Pregnancy Weight Loss Course (includes 4 meal plans by Dietitian):
Guide to postpartum weight loss while increasing breastmilk supply:
Postpartum Monthly Workout Plan:
Foods to increase milk supply:

Some other videos you may enjoy:
15 minute postpartum workout:
After c-section exercises:
Postnatal Pilates and Core Healing:

Diastasis Recti Exercises Playlist:
Diaphragmatic Breathing Video:
How to engage your core correctly:

Check with your doctor before starting this or any exercise routine. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section). Don’t do anything that feels painful or unsafe. Don’t do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety. Full disclaimer at the bottom.

Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and feel energized after pregnancy!

If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you more of the videos you enjoy!

Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.

Music: Epidemic Sound

Copyright 2022 P&P Health Inc. All rights reserved

#infantfeeding #chokingprevention #babyledweaning

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