I’ve been training my core & pelvic floor a lot lately, I find I have to work harder to keep my tummy tight since having Mia. It’s so important to not only have a strong core but a strong pelvic floor too. While I was pregnant with Mia I did pelvic floor exercises as well as after having her. I always contract my pelvic floor while training especially during big lifts like squats, deadlifts, hips thrusts & lunges etc. Having a strong and braced core whilst doing these lifts is very important but a lot of people forget about the pelvic floor. It might be hard to contract it at first but it will get better the more you work it.
The “Pelvic Floor” is made up of muscle and other tissues that are layered. These layers act like a hammock stretching from the pubic bone at the front to the tailbone at the back.
If you’re not sure how to contract the pelvic floor.. think of it like this: it’s as if you’re stopping #1 & #2 at once and focus on lifting everything up and in. Try to hold for about 10 seconds or so & breath as normal throughout the hold. Keep your thighs & gluts relaxed & focus on just working the pelvic floor.
You could try doing 3 x 10 squeeze & holds that last for about 10 secs at a time and do these every day! If you can’t hold for 10 secs just do as long as you can and work your way up as your pelvic floor strength increases. Doing a good quality short squeeze is better than doing a half effort long one so squeeze hard! 😉
You can also add pelvic floor activation to your list of cues when performing a lift such as:
Contract pelvic floor, engage core, shoulders back, chest out, head in neutral position etc.
Also, the great thing about pelvic floor training is you can literally work it ANYWHERE and nobody would even know!! 😉👍🏼 Maybe don’t make eye contact with anyone though as it might feel a little “weird” for you haha! 😝
#pelvicfloor #pelvicfloorexercises #emilyskye #corework #fitnessexercises