3 weeks postpartum pelvic floor + deep core Sumeet Sahni

 sumeet_sahni Reconnecting with your pelvic floor & deep core muscles after pregnancy and birth take time & patience but is SO important!!

You should begin working your pelvic floor muscles & deep core BEFORE getting back to your regular training (and always with the go-ahead from your doctor/PFT first). These are some gentle exercises that will help you reconnect postpartum 🫶🏽 try to do 15 reps of each daily

🐻 Balanced Breathing into Band - place the band over your lower ribs, breathe through your ribs & expand the bar, pull the belly button in on the exhale, and do a kegel

🐻 Balanced Breath in quadruped - inhale to rest and allow your spine to sag. Exhale, contract your deep core and pelvic floor, and feel your spine and pelvis come to neutral

🐻 Clams with push-exhale, engage the deep core and pelvic floor, and press into the floor. Then maintain that while raising the knees and flexing the glute. Lower down, inhale and rest seat and pelvic floor. The pelvis should not rock back and forth

🐻 Bridges w/shoulder extension press - exhale as you bridge. Inhale as you come down

sumeet_sahni

Reconnecting with your pelvic floor & deep core muscles after pregnancy and birth takes time & patience but are SO important!!

You should begin working your pelvic floor muscles & deep core BEFORE getting back to your regular training (and always with the go-ahead from your doctor/PFT first). These are some gentle exercises that will help you reconnect postpartum 🫶🏽 try to do 15 reps of each daily

🐻 Balanced Breathing into Band - place the band over your lower ribs, breathe through your ribs & expand the bar, pull the belly button in on the exhale, and do a kegel

🐻 Balanced Breath in quadruped - inhale to rest and allow your spine to sag. Exhale, contract your deep core and pelvic floor, and feel your spine and pelvis come to neutral

🐻 Clams with push-exhale, engage the deep core and pelvic floor, and press into the floor. Then maintain that while raising the knees and flexing the glute. Lower down, inhale and rest seat and pelvic floor. The pelvis should not rock back and forth

🐻 Bridges w/shoulder extension press - exhale as you bridge. Inhale as you come down

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