Long post alert! I'm going to talk the pelvic floor in a real way. It might get a li’l graphic so if you’re not into that scroll away now 🙅 But I think it’s an important topic that needs discussion. Read info below 👇 And swipe for a diagram 👉
So, why should you care about your pelvic floor? First of all, it’s actually an important part of your core, giving you stability through your midsection. And secondly (and importantly, especially if you’re pregnant), it supports internal organs such as your bladder, bowels and uterus.
Here’s some things you can do for your pelvic floor (that have worked for me):
✔️ Learn to relax as well as squeeze. We’re often told to squeeze to strengthen, but relaxing to focus on connection is just as important! All muscles need recovery, including your pelvic floor. I like doing this on a Swiss ball because you can really FEEL the feedback. This can also be done in child’s pose or on all fours.
✔️ Drink your water. After having Arnie, I found my pelvic floor was weaker when dehydrated. The same goes for ab separation – When dehydrated the connective tissue must work harder and doming of the linea alba (middle part of your tummy) can occur more easily. I still train core in the mirror to watch for doming and to make sure I'm breathing correctly.
✔️ Remember your pelvic floor goes all the way under your body. You can strengthen it by pretending to stop a wee, but this is only part of it. You need to work the part of your pelvic floor near your tailbone too.
✔️ Think of the pelvic floor as an important part of your core. Because it is! It’ll engage when you do ab work, but just make sure you contract the T Zone (the transverse abdominals and the pelvic floor). Instead of doing purely crunches, focus on glute activations, oblique and transverse abdominal strengthening, and work on your diaphragm in HIIT workouts (all while contracting the T zone). Essentially everything we do on TIFFXO!
👇👇 Cont’d below 👇👇