Hi friends! Are you afraid to exercise because you don’t know where to start? Don’t have enough time to exercise? Don’t have a gym membership? Maybe you’re scared exercise is going to make you pee? We have a FREE exercise mini-challenge for you!
All of the exercises in this challenge incorporate the pelvic brace. A pelvic brace is a combined core contraction of your diaphragm, deep abdominals, pelvic floor muscles, and low back muscles. This pelvic brace helps to protect the spine and stabilize our bodies while also preventing urinary incontinence and worsening symptoms of pelvic organ prolapse.
The muscles that engage with the pelvic brace make up our core. To perform a pelvic brace, exhale and active the muscles groups.
Working these exercises into your daily routine will help improve the connection with your pelvic floor muscles, tone, blood floor, coordination, and confidence!
Some people aren’t sure if they are activating their pelvic floor muscles because they can’t feel it. Practicing this breathing technique with these exercises is still good for your, even if you don’t feel your pelvic floor! This technique can be used with daily activities, too. Picking up your baby? Use the pelvic brace. Lifting a laundry basket? Use the pelvic brace. This brace can be done with almost anything to help engage the core muscles.
While the pelvic brace can be done with any exercise, the three exercises in the mini challenge are: heel raises, squats, and standing hip abduction. Watch the video below to see how to do each one. These exercises can be done anywhere and shouldn’t take much time. Repeat each exercise 10 times remembering to breathe out each time. At the top, relax and inhale before starting the next repetition. The challenge? Do each exercise EVERY day for five days in a row.
Exercise doesn’t have to be scary, it just needs to be consistent and you will start to see results!
For more exercise tips, subscribe to Pelvic Flicks for weekly workouts, or take our self-paced course Return to Exercise After Baby with Melissa Dessaulles, PT
Ready to learn more about your pelvic health? Here are some helpful resources:
Watch our YouTube playlist on Pelvic Physical Therapy
Learn more about the pelvic floor muscles with our book: My Pelvic Floor Muscles The Basics
Sign up for our email newsletter!
Visit our Instagram page for more on pelvic health.
For providers, join our Ambassador Program and most of our courses are included with your membership!
From the Foot to the Pelvic Floor: How to Progress Exercise in the Postpartum Runner with Dr. Amanda Olson, PT, DPT, PRPC
The Infradian Rhythym: Evidence-Based Practive and Clinical Pearls for Empowering Athletes Through Their Menstrual Cycles with Dr. Julia Smeltz, PT, DPT, ATC, CAFS, RYT
Postpartum Return to CrossFit with Dr. Reg VanVelzen, PT, DPT, OCS and Dr. Emily Reul, PT, DPT
Written by Emily Reul, PT, DPT