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Prepare your pelvic floor to JUMP cough or sneeze – pregnancy & postpartum

Do you sometimes dread coughing, laughing or if you will ever have to jump !
I get it …. as at least 1 in 4 women are suffering some for of leaking or don’t know how to activate their pelvic floor correctly to avoid this dreaded #peezing !

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I can jump on a trampoline !

I am a mama of 3 children and YES I can comfortably jump on a trampoline. That’s me right here !

This can be possible for you too. How I achieved this was by firstly training my core safely and effectively during pregnancy and NO – that did not mean I did sit ups, crunches and planks here is why. Instead it started with learning to breath correctly as I moved then and connecting to my deep core which specialised exercises. I teach that all in my Ultimate Pregnant Core program.

If you are postpartum you can also use these methods – it is never too late to start and just takes some consistency ! A great place to start are the steps I mention in my video below

Leaking = a deep core weakness

Leaking is simply a sign of your pelvic floor not functioning correctly. So please don’t be embarrassed and ignore it. You wouldn’t ignore a strained or muscle not working correctly elsewhere in your body would you ? I hope not …instead take some positive steps to retrain it !
I am here to show you how. I recently went LIVE on my Facebook page and had a wonderful response to this short video.

 

In summary how to train your pelvic floor to cough, sneeze or jump

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These are the key strategies I discuss in the above video

  • learn to activate your pelvic floor and deep core
  • use squats as an exercise both during pregnancy postpartum combined with breathing
  • calf raises with wall support during pregnancy
  • calf raises no wall support and add squat in, again with correct breathing
  • calf raises with a power lift
  • side to side steps then when ready postpartum (after you have been checked by a Women’s Health Physio) try side side jumps
  • then eventually a double legged jump start with the support of a trampoline.

As mentioned in the video, there is no set timeline when you can achieve this as every woman’s birth and body is so different. It also essential you have a full pelvic floor assessment at at 12-15 weeks post birth before commencing any form of high impact activity. Remember you are postnatal forever !

If you try any of these moves during pregnancy, or if you are postpartum and give them a go as you are keen to return to running and higher impact exercise. I would love to hear how you find them. Reach out in my Facebook Community.

xx

dahlas_bodyfabulous_trainer

 

 

P.S Pregnancy is the best time to train your core. Want to learn how with fun total body workouts ? Register for my 8 week online course the Ultimate Pregnant Core.

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