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Are you a new mom who’s ready to kickstart her fitness journey after giving birth? Well, hold on tight because we’ve got some pelvic floor exercises that will make your postpartum workout routine anything but ordinary! Say goodbye to leaking mishaps and prolapse worries as we dive into these game-changing moves.
The Mighty Kegels: A Classic Move with a Twist
We all know about the power of kegels, but let’s spice things up a bit. Instead of just squeezing and releasing, try incorporating different tempos and intensities. Think of it as a dance party for your pelvic floor muscles – slow beats, fast beats, even some funky variations like pulsing or holding for longer durations. Get creative and keep those muscles guessing!
Bridging the Gap with Glute Bridges
Not only do glute bridges work wonders for your booty gains, but they also engage your pelvic floor muscles in the process. Start by lying flat on your back with knees bent and feet hip-width apart. Lift your hips off the ground while squeezing those glutes tightly. Hold for a few seconds before lowering back down. Repeat this bridge-building exercise to strengthen both your posterior chain and pelvic floor.
Pilates Magic: The Hundred
If you’re looking for an exercise that targets multiple muscle groups while giving your core an extra boost, look no further than “The Hundred.” This Pilates move involves lying on your back with legs raised in tabletop position (knees bent at 90 degrees). Lift head, neck, shoulders off the mat while pumping arms up and down vigorously – inhaling for five counts and exhaling for five counts. Feel the burn in your abs and pelvic floor as you power through those hundreds!
Supermom Squats: Level Up Your Leg Day
Squats are a staple in any fitness routine, but we’re taking it up a notch with some supermom squats. Stand with feet shoulder-width apart, toes slightly turned out. As you lower into your squat, focus on engaging your pelvic floor muscles by imagining you’re stopping the flow of urine midstream (yes, that’s right – we said it!). Push through your heels to rise back up and repeat for a set of empowering squats.
The Plank Connection: Core Strength meets Pelvic Floor Power
Planks are renowned for their ability to sculpt strong cores, but did you know they also work wonders for your pelvic floor? Get into plank position – forearms on the ground, elbows aligned under shoulders, legs extended behind you. Engage both your core and pelvic floor muscles by lifting them towards each other while maintaining a straight line from head to toe. Hold this powerful pose for as long as possible before gracefully lowering down.
A Breath of Fresh Air: Diaphragmatic Breathing
Last but not least, let’s talk about diaphragmatic breathing – an exercise that may seem simple but has profound effects on strengthening the entire core region including the pelvic floor. Sit or lie down comfortably and place one hand on your chest and another on your belly. Take slow deep breaths in through your nose while allowing your belly to rise like a balloon. Exhale slowly through pursed lips while gently contracting those deep abdominal muscles. Repeat this calming exercise throughout the day to keep yourself centered.
In Conclusion…
Moms-to-be often hear about how important it is to strengthen their pelvic floor muscles during pregnancy, but the journey doesn’t end there. By incorporating these six playful and effective exercises into your postpartum fitness routine, you can prevent leaking mishaps and prolapse worries from dampening your spirits. So go ahead, embrace this new chapter of motherhood with confidence and a strong pelvic floor!
