Are you experiencing incontinence? Do you feel like your pelvic floor isn’t working optimally? It could be weak, OR it could be hyperactive. This is the introductory video for my 14 day program.
I hope you enjoy it. It’s true, an overactive pelvic floor can mimic a pelvic floor a week, but doing more “kegels” or pelvic floor exercises may not help, it could make the issue worse.
So let’s see where you are initially. Take the quiz below to better understand whether you have an overactive pelvic floor or an underactive pelvic floor.
I have a weak pelvic floor – Is this program for you?
Are you experiencing incontinence? Do you feel like your pelvic floor isn’t working optimally?
It could be weak, OR it could be hyperactive. This is the introductory video for my 14 day program. I hope you enjoy it.
It’s true, an overactive pelvic floor can mimic a pelvic floor a week, but doing more “kegels” or pelvic floor exercises may not help, it could make the issue worse.
So let’s see where you are initially.
You can see the full 14 day program on my PregActive YouTube channel >
Is my pelvic floor weak or tight?
See the questions below to determine if you need the pelvic floor strengthening program or the overactive pelvic floor program. Do you suffer from leakage when you sneeze, cough or lift?
How to strengthen my pelvic floor
This program is short and sweet. Every day for the next 14 days, you just need to spend less than five minutes a day on the exercises. Designed to accompany your other exercises such as Pilates, Yoga, Strength training.
Having a strong pelvic floor is extremely important for both men and women. It’s not just about preventing incontinence, it’s about enjoying a better quality of life.
And the best part is that you can achieve all this with a few quick and easy exercises that you can do from the comfort of your own home.
Pelvic Floor Strengthening Program Coordination Day 1
Here are your pelvic floor strengthening exercises for today. Day 1: 10 quick ‘lift and release’ reps in supine position x 3 sets Make sure you are comfortable.
You can do them at any time of the day, even just before you go to sleep when you are lying in your bed. In this video, you’ll learn quick and effective ways to strengthen your pelvic floor muscles and strengthen your core stability.
Pelvic Floor Strengthening Program 2nd Day of Strengthening
Day 2: Complete these 3 second holds x 4 reps. Complete all x 3 sets Ideally lying down. Make sure you are comfortable. You can do it at any time of the day, even just before you go to sleep when you are lying in your bed.
By incorporating these exercises into your daily routine, you can begin to see improvements in your pelvic floor strength in just one day.
Remember, consistency is key, so try to do these exercises at the same time every day. You might be surprised at how quickly you start to see results.
Over time, you may begin to see improvements in your pelvic floor strength, which can lead to a number of benefits, including improved bladder control, reduced discomfort, and even improved sexual health.
Pelvic Floor Strengthening Program Day 3 Endurance 20 sec
Today our focus is on pelvic floor strength. Kegel exercises last longer. Pelvic floor exercises today are 3 sets of 20 second endurance holds, ensuring that you are fully released at the end.
If you can’t feel the release at the end, it may be that your pelvic floor muscles are already fatigued, so reset for the next set and focus on the lift again, knowing that with practice you’ll build your way up to 20 seconds lasts.
Remember to try to keep your jaw, shoulders and arms relaxed. Your entire body actually relaxes, but these are common areas that people get agitated when performing pelvic floor exercises.
You can see the full 14 day program on my PregActive YouTube channel >
The pelvic floor is often overlooked, but is an essential part of our overall health and well-being. It is a complex system of muscles, ligaments and nerves that play a critical role in supporting our bladder, uterus and intestines.
A strong pelvic floor can improve everything from our posture to our bladder control and even improve our sexual health. So many people suffer from weak pelvic floor muscles without realizing it.
In fact, it is estimated that one in three women and one in ten men will experience pelvic floor dysfunction at some point in their lives.
The Consequences
The consequences can be far-reaching, from incontinence and prolapse to lower back pain and even depression. It’s heartbreaking to think that so many people are silently struggling with these issues, and it’s about time we started talking about it.
Weak pelvic floor muscles can be caused by a number of factors, from pregnancy and birth in aging and hormonal changes. Even something as simple as a chronic cough or constipation can put a strain on the pelvic floor.
And let’s not forget lifestyle choices – things like lifting weights, smoking, even wearing high heels can all affect the health of our pelvic floor.
You can see the full 14-day program on my PregActive YouTube channel >
#pelvic floor #pelvicfloorwomen #pelvic floor program
