This single move does SOOOO MUCH! It’s more powerful than Kegels alone, and it can help make abdominal crunches safer (although crunches are still not right for everyone — so be careful and be sure to read the questions below).
Try it SUPER SLOW at first, and see how it feels in your body.
Questions to ask yourself:
1) Can you keep your core engaged throughout your reps?
2) Can you feel your pelvic floor and low abs working together (staying lifted up and pulled in)?
3) Are you breathing? 😮💨 I like to really focus on short little exhales during this move
….AND…
4) Are you feeling symptoms such as abdominal gapping or doming, downward pressure that you can’t control, vaginal bulging, or urinary leakage? 😬 If so, STOP ✋ and modify. You need to get your foundations right, don’t keep pushing yourself or you’ll make things worse. See a pelvic health PT and check out my foundational online courses (Lift or Overcome) for at-home support.
If all feels good, then you can speed up your reps a bit! Keep going until you feel that GOOD deep burn 🔥 in your deep inner core! Do this move regularly and see how yummy it feels to push yourself a little… just push yourself *safely* and with *lots* of tuning into your body. 😊
Here’s an example of the small exercise ball/Pilates ball shown: https://amzn.to/44SXH6n
The exercises and/or information in this video are for general educational purposes only. Proceed at your own risk. For specific medical questions about your individual needs, consult with a healthcare provider in your area!
Does your pelvic floor need help? Find out! https://www.vibrantpelvichealth.com/quiz
WORK WITH ME:
💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial: https://bit.ly/OPPWforfree
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ADDITIONAL RESOURCES:
💖I love my extra-large yoga mat! Check it out at http://bit.ly/femtribemat and get 10% off using code FEMTRIBE10 (I have PREMIUM EXTRA LARGE EXERCISE MAT 8′ X 4′ X 1/4″)
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MEDICAL DISCLAIMER:
Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.
All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. *Stop if you experience faintness, dizziness, pain, or shortness of breath.*
By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT’s negligence.
Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.
General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding.
For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: https://ptl.womenshealthapta.org/. If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
#pelvichealth #core #pelvicfloorexercises
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