Pelvic Floor & Deep Core Workout

Post From Sept 3rd, 2018. (Rei was 4 months old.)

Hey Guys! So let me start by saying being a mom is freaking hard! lol Rei has been so difficult lately! I have been so exhausted what seems like constantly. Anywho so I decided I wanted to share a pelvic floor workout with some of the moms out there! This is a workout that I have my postpartum clients do, I have them do this to strengthen their pelvic floor as well as to strengthen their deep core muscles. Being pregnant for 9 full months, carrying a growing child, and then giving birth puts a lot of stress on a woman's body. It is extremely important to make sure that you do the exercises to restrengthen and rebuild postpartum. Be sure to ALWAYS wait until you are cleared by your physician or Obstetrician before jumping back into exercise. Enjoy the first couple of weeks before being cleared getting to know this tiny human you have brought into this world!

Having had a cesarean I was extremely limited as far as what I could do, but I was sure to get up and walking on a daily basis. But while only being able to walk for a short period of time I made sure to really get to know my little bundle of joy! He was only that little once! They don't stay little forever, so enjoy them. Plus they are trying to get to know you just like you are trying to get to know them. Their adjustment into this world is traumatizing for them, make it easier by soothing them and offering them comfort! Help them to adjust! So without further ado here is the workout! I hope you guys enjoy it remember to take it easy, go slow and focus on deep breathing and really working your deep core muscles as well as those pelvic floor muscles! Keep your core engaged at all times! For even more fun when your child is big enough (has head/neck control), do some of these exercises holding your child for added weight!

Pelvic Floor Workout Kegel Exercise 20 Clam Shell Left Side 20 Clam Shell Right Side 20 Repeat 3x REST 30 Seconds Kegel Exercise 20 Pilates Curl 20 Pilates Walk Out Plank 20 Lying Toe Tap 40 / Alternating Repeat 3x REST 30 Seconds Kegel Exercise 20 Chest Press (With Baby or Dumbbell) 15 Overhead Press (With Baby or Dumbbell) 15 Repeat 3x REST 30 Seconds Kegel Exercise 20 Glute Bridge 20 Single Leg Glute Bridge (Left) 15 Single Leg Glute Bridge (Right) 15 Repeat 3x

**Do not perform this exercise until cleared by your Doctor**

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PEACE LOVE & HAPPINESS. LOVE THE SKIN YOU'RE IN. #BBTE