Beginner-Friendly Full Body Pilates: Heal Diastasis Recti and Strengthen Pelvic Floor
Pelvic floor dysfunction, diastasis recti, and back pain are common issues, especially among women who have given birth. Studies show that up to 50% of women experience some degree of pelvic floor dysfunction after childbirth. Diastasis recti, the separation of the abdominal muscles, affects nearly 60% of postpartum women.
But those issues aren’t exclusive to new moms. In fact, they’re prevalent among women over the age of 50 as well. Studies show that nearly 50% of postmenopausal women experience pelvic floor dysfunction, and around 60% of women in this age group suffer from back pain. Additionally, osteoporosis and osteopenia affect millions of women worldwide, with 1 in 3 women over the age of 50 experiencing fractures due to weakened bones.
But there's good news: targeted exercises can help alleviate these problems and improve overall strength and function. In this final class of our Diastasis Recti and Pelvic Floor Recovery series, we’re bringing together everything we've learned. This 30-minute full-body mat class is designed to apply the principles and exercises we've covered, emphasizing breath, belly, and pelvic floor coordination and control.
The Exercises
Deep Breathing: Engages the diaphragm and helps in managing intra-abdominal pressure, crucial for both postnatal recovery and maintaining core strength in older adults.
Heel Slides: Activates the lower abdominal muscles without putting undue stress on the pelvic floor.
Proper Kegel: Strengthens the pelvic floor muscles, which is essential for bladder control and pelvic stability.
Glute Bridges: Builds strength in the glutes and lower back, supporting the spine and reducing back pain.
Bird-Dog: Enhances core stability and balance, important for preventing falls in older adults.
Marching: Engages the hip flexors and lower abs, promoting better hip stability and mobility.
Whether you’re a new mom dealing with postnatal recovery or a woman over 50 looking to strengthen your core and alleviate back pain, the exercises in this class are designed to be accessible yet effective, ensuring you build strength and control safely and effectively.
Click here to watch the video and begin your journey toward a stronger, healthier core.
You can explore the whole Diastasis Recti & Pelvic Floor Recovery Series below:
Remember
As James Clear, in his book Atomic Habits, states:
“Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient.”
This is particularly true for recovery and strengthening exercises. Consistency is key to progress. By committing to a regular practice, you can gradually build strength, improve your core function, and reduce pain.
Make sure to subscribe HERE to the email list to get the next class OR you can subscribe right in YouTube to be the first to know when a video goes public.
Until next time, keep moving!
xo
Nicole