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Description:-
Want to improve core strength, bladder control, and pelvic health? Try this Kegel workout designed to strengthen your pelvic floor muscles in just a few minutes a day!
How to do Kegels:
1️⃣ Find the right muscles – Imagine stopping the flow of urine (but don’t actually do this often).
2️⃣ Contract & hold – Tighten the muscles for 3-5 seconds.
3️⃣ Relax – Slowly release for 3-5 seconds.
4️⃣ Repeat – Do 10-15 reps per set, 3 sets daily.
✅ Helps with core stability, postpartum recovery, and better control!
💪 Do this regularly for noticeable results!
Can you feel your pelvic floor lift and your deep core activate when you do this?!⬇️
If you struggle with pelvic floor and low belly weakness then try this exercise instead of kegels!🔥
Do you want to workout but have no time because you take care of your kids 24/7?🙋♀️P.64
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”!😋⬇️
AND STOP the KEGELS and START the functional exercise! Most people don’t need kegels but stretching or functional exercise instead!🤯
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 kids you have the harder it gets so be patient w/ your healing journey!)❤️
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 6 months post VBAC here doing the SAME exercises I used to keep me healthy and protect my belly and pelvic floor before and after my pregnancy!⬇️
In video doing➡️Kneeling Ring Isometric Press + TA hold! Try 8-12 reps x 1-3 reps each!✅
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🔥
