Don't grip that pelvic floor as I'm about to show you 3 post pregnancy belly exercises that are great to do postpartum. Each one is going to help awaken your pelvic floor and deep core while helping you begin reconnecting with your body.
Yes, it is possible to reconnect with your body again after baby!
But before we get started, I recommend that you grab a mat, pillow or towel to sit on so you have some tactile feedback when we go through these movements.
If you don’t feel the connection in your deep core or pelvic floor, that is absolutely okay!
It can take time to start feeling that connection again so show yourself some grace.
In the meantime, I recommend visualizing what you want your body to be feeling. Visualization is a fantastic tool because once the mind understands what the body should be doing, the body is quick to follow.
For those of you who don’t know, your pelvic floor is much bigger than you may think. It runs from the top of your pelvis to the back of your bum (anus) and from sits bone to sits bone (bony parts of your bum).
Essentially it creates a diamond shape.
When I cue you to begin lightly engaging your pelvic floor, I want you to think about lightly drawing those 4 points of the diamond together. Again, if you can’t feel the connection, that is absolutely ok! Visualize what you want your body to be feeling.
1. Use Your Breath. I want you to sit up nice and tall, breathing deep into your ribs, back, pelvis and pelvic floor. On your exhale, begin lightly connecting your pelvic floor. This connection should be light and you also want to avoid any gripping in your glutes. On your inhale, release your body while still maintaining your posture. Repeat as many times as you need.
2. Pelvic Tilts. I want you to start by rolling onto your side and then onto your back. Position your legs a little wider than usual so you can relax through your pelvic floor, pelvis and hips. Place your hands on your lower abdomen. On your inhale, allow your pelvis to naturally arch. On your exhale, lightly engage your pelvic floor, soften your pelvis and lightly wrap around your ribs. Make sure you use your breath to help initiate the movement and avoid gripping in your glutes. Remember, if you don’t feel the connection in your pelvic floor right away, that is absolutely ok!
3. Hip Rolls. You are going to begin with a pelvic tilt. When your low back is lightly touching your mat, lightly activate your glutes and hamstrings and slowly roll up one vertebra at a time. Only work through a range of motion that feels good for your body and make sure you are not popping your ribs. Inhale and hold at the top. On your exhale, soften your ribs and slowly lower back down one vertebra at a time. Repeat up to 5 times. When you’re done, roll onto your side first, using your arms to push yourself up.
These exercises can be done daily and can help you begin awakening your pelvic floor and deep core. Have any more questions? Feel free to reach out to me on Instagram, I can't wait to connect!
The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s).
I know how busy life can get which is why I wanted to make it as easy as possible for you to get in some "you time". Join me in my 10-minute Pilates Flow workout to tone, strengthen and improve the functionality of your body without the dread of going to the gym.