Strengthen Your Core and Pelvic Floor with These Simple Exercises

No matter if you’re a beginner, had abdominal surgery or post baby (possibly both)…

If you're looking to rebuild strength and stamina, the video below is for you. This series is designed to help you master the fundamentals and gradually build up strength, stamina, and coordination of breath, belly, and pelvic floor function. Let’s dive into the first part of our four-part series with some effective exercises for diastasis recti and pelvic floor strengthening.

The class below is more tutorial than flow class. Consisting of 3 main basic movements:

  1. Pelvic Tilts

  2. Pelvic Floor Elevator (Kegels refined)

  3. Supine Foot Taps (or Marching)

Each exercise can be done anywhere from 5-12 repetitions. As you build strength and stamina, you can repeat this once a day up to 3 sets a day with rest in between your sets. You do NOT need to begin with 20 reps, 5 times a day. If you do too much, too soon, you can hinder your progress. Small consistent actions matter!

Why These Exercises Are Important

Maintaining a strong core and pelvic floor is essential, especially after childbirth. These exercises are specifically designed to help you rebuild and strengthen your core muscles, which can aid in the recovery of diastasis recti and overall pelvic floor health. By consistently practicing these movements, you can improve your posture, reduce back pain, and enhance your overall functional strength, making daily activities easier and more comfortable.

In our modern age, it's crucial to incorporate restorative practices into our routines to support our nervous systems. Engaging in parasympathetic nervous system activities, like these gentle exercises, can help us manage stress and promote overall well-being. This isn't just for moms – everyone can benefit from a little self-care and restorative movement.

So, grab your mat, take a deep breath, and let's move together. Remember, any movement is better than none, and it's all about progress, not perfection. Stay tuned for the next part of our series!

Tips for Success

  • Focus on quality over quantity. Ensure you perform each repetition with proper form and controlled movements.

  • Gradually increase the number of repetitions and sets as your strength improves.

  • Remember to breathe consistently and maintain pelvic floor engagement throughout the exercises.

  • If you experience any discomfort or pain, stop the exercises and consult a healthcare professional or physical therapist for guidance.

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Until next time, keep moving!

xo

Nicole