Continuing Pelvic Floor Strengthening

This is embarrassing to admit, but after going on a run last week, I discovered that my ''leakage'' issue (that I thought I was rid of), had come back.  (I'm 6 years Postpartum for those new readers).  While I have been consistently training my core with weighted ab exercises, I have been neglecting my deep core and pelvic floor.  I honestly thought that repairing my core would completely rid me of this issue, but sadly the problem is back.  As someone who loves running this is such a frustrating, annoying and embarrassing issue to have.  Luckily I'm very familiar with which exercises can help me, and once again I'm referring back to my 12 week Pelvic Floor Strengthening Guide.  I started last week and I have been diligently doing the exercises at least 3 times a week (which is my recommendation).  I'm going to continue with my weighted ab exercises as well, but the Pelvic Floor comes first.  Its important to first understand why women experience this issue after childbirth.  When our bodies expand and make room for the baby we're growing, the following can occur:

• The pressure of your growing baby can weaken the pelvic floor muscles
• Nerve damage to the pelvic floor, rectum and bladder can occur during/after childbirth
• The uterus contracts after birth, which puts added pressure on the bladder
• Hormone changes, especially when breastfeeding can cause the tissue of the urethra & bladder to thin
• Prolonged pushing stages during delivery, having a large baby, or assisted deliveries, can also play a role in the weakening of the pelvic floor

These symptoms can worsen with each baby.  As someone who has had three babies, all natural, one with prolonged pushing before I was fully dilated (that nurse should have been fired), also an assisted birth with a vacuum, and one large baby, I can definitely relate to all of these symptoms and verify they are real.  I'm thankful that I have the knowledge and tools to continue to keep my pelvic floor & core strong.  If you're a new mom, or even if your 'baby' is 6, its never too late to repair and strengthen your pelvic floor.  I have a 12 week comprehensive guide that starts with the basics, teaching you first how to do diaphragmatic 'belly breathing' and to then engage the pelvic floor.  

What does this guide include?

• 12 weeks of exercises that progressively get more challenging
• Complete explanations on how to properly utilize your breath 
• Full length videos that clearly demonstrate how to do the exercise and how many reps

What equipment is needed?

• A mat, yoga block or pillow, and a resistance band

Is this guide for you?

• If you are postpartum and have been cleared to exercise by your physician
• If you are tired of avoiding certain activities w/ your family for fear of leakage
• If you are looking to strengthen your core & improve mobility
• If you experience leakage when running, sneezing, coughing
• If you want to tighten your lower abdominal muscles and alleviate low back pain

This guide is NOT intended for women that are currently pregnant, or trying to conceive.  Always consult with your physician before starting a new fitness program.  It is imperative that you have been cleared to exercise by your doctor before using my guide. 

The image below is a before and after from when I first developed the guide and completed the 12 weeks.  The second shot is a current full body of where I'm at now.

Any questions?  Please shoot me an email, or comment on this post.  Emily xx