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HERESA~1

By BodyFabulous | November 7, 2024 | Comments Off on HERESA~1
https://bodyfabulous.com.au/wp-content/uploads/2024/11/HERESA1.mp4
dahlas_founder-bodyfabulous-fitness-australia-best-pregnancy-trainer

"Being healthy to me, means using exercise as a fabulous way to honour and connect to our body.

Rather than just a tool to change it."

Dahlas

bodyfabulous-female-fitness-Dahlas-Fletcher-bespoke-trainer-high-end-australian-trainer-celebrity-trainer-postnatalexercisetrainer-postpartumexercise-mums-bubs-exercise-pregnancyexercisecoach-pregnancypersonaltrainer-womenshealth
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Dahlas Fletcher - Female Fitness Specialist 👑

bodyfabulousfitness

💕Helping mothers at all stages cherish their bodies beyond Kegels crunches & counting calories.20yrs exp #BFABMETHOD
1:1 + Group Coaching & Freebies👇🏼
It’s HOW you might be COMPENSATING ⬇️ 😅A It’s HOW you might be COMPENSATING ⬇️ 😅Are you trying to do the “right moves”, but keep using the incorrect muscles to power the movement? It’s why you can so often you can end up perpetuating your aches, pains and niggles including lower belly bulge, back ache, #diastasisrecti #pelvicfloor concerns instead of making things better. Then continue to be frustrated with doing l all of the “things” including Kegels and activation work but it’s just not adding up. This is why - it is key to recognize the difference between movement patterns (form) and recruitment patterns - what we actually FEEL working 💡 I wanted to share this video of a very common move called the 🦅”BIRD DOG” 🐶 to help explain this & make sure you truly know when your core & pelvic floor are working...and when they’re not … ✖️In the first part of the video I am moving quickly, head bobbing, breath holding & NOT actually doing anything optimal for my core nor can I feel what is working as I move opposite arm & leg together …(and NO drawing belly button to spine won’t help 👎🏼)…harder / faster is not necessary better ! ✔️2nd half of the video I am going SLOW challenging my balance = pelvic floor is working naturally (without clenching) ✔️focusing on length rather than height as I move opposite arm & leg ✔️NOT trying to touch my elbow / knee together & flex my spine (as this only recruits the subliminal core or “abs”) ✔️Instead exhaling as I move my “levers” in for a deep core activation Try this & tell me below if you can FEEL the difference ? 👇🏼 or if you notice where you may have been compensating? 🌸Want a custom plan that works around, your LIFESTYLE, your ENERGY, your HORMONES & WORKOUT preference ? Follow me @bodyfabulousfitness For more Or check out my BESPOKE coaching 🔗 link in my Bio🫶🏼 Dahlas . . #coreworkout #abworkout #flattummytips #bfabmethod #lowerbellyworkout #homeworkout #workoutsforwomen #prolapseexercise #pelvicfloorexercises #aussiemumsandkids #fitover40 #perimenopausefitness #postnatalfitness #femalefitness
👋🏼Got a FITBALL deflated & gathering dust ? 👋🏼Got a FITBALL deflated & gathering dust ? Or do you think that it is just for birth or an alternative office chair ? Think again 🤔 This is a CARDIO #workout that is also fabulous for your #core 🌸GOAL: 20 mins 3 x in 1 week Do each movement for 1 min [Optimal #FITBALL set up - where hips are higher than knees & Fitball is firm to sit on ] 1. Heel digs 2. Jab 3. Side Tap 4. Double Jack 5. Skipping 6. Skipping pick up the pace Rest 30 sec to 1 min Go for 3-4 rounds HERE’s the benefits & WHO this #corecardio workout is for 👇🏼 🌸After 20 years in the fitness industry & coaching a variety of group fitness classes from Pilates to aerobics (for women from pregnancy to perimenopause) I have created a solution with you in mind especially if .. ✔️You have Back pain ? Hip Pain ? Weak Pelvic Floor Bloated ? ✔️Not sure what cardio you can do during pregnancy and motherhood ? ✔️Trying to get back to exercise after injury, childbirth or a long hiatus ? ✔️Intimated by the gym or don’t have time to leave the house especially with little ones ✔️Are you simply tired and overwhelmed about what you should do ? ✔️Or are missing your more vigorous workouts like jogging or aerobics ?.. especially if it’s too hot to leave the house (👋🏼 hello Australia 🥵) My unique FITBALL WORKOUTS are a total body-workout using a medical grade fitball to naturally activate your deep core + stabilise and support the spine and #pelvicfloor 🤩How does this work ? When you sit on a #FITBALL or move / exercise you body is imbalanced so for stability it recruits many muscles (including the deep core) to assist in activation and stablisation. 🤩This is potent as the FITBALL also forces our posture into the optimal stacked position plus the hips, and lower back and pelvic floor are fully supported and impact is reduced when movement is dynamic ! 🌸Best of all it’s fun & it’s suitable for all levels of fitness & all stages of motherhood 🤩Keen to discover more & give it a go ? Bookmark this & Follow @bodyfabulousfitness See 🔗 in my Bio on how we can workout together Shoutout FITBALL below & I will send you my complimentary infographic 🫶🏼 Dahlas . #bfabmethod #corefitness
DID YOU KNOW ⬇️⬇️ Current research has sh DID YOU KNOW ⬇️⬇️ Current research has shown 🤓 👉🏼The Bridge Exercise (when done correctly) activates the #pelvicfloor 56% better than an isolated Kegel*🤯 Best of all if you focus on .. ✖️NOT thrusting the hips above the knees ✖️NOT clenching your tailbone But instead … ✔️SLOWLY the lowering the hips with a full RELEASE- your pelvic floor muscles + #glutes & #core will be working so much more optimally You are also going to feel better (not leak) & be able to do this exercise consistently especially without “clenching” & “thrusting” into the lower back 😖 🌸Comment the word BRIDGE 📣below if you’re curious to learn more about this technique and also how to progress it further with weights / resistance 👉🏼I’ll send you an easy to follow video 🤗 and follow me @bodyfabulousfitness so you don’t miss my CORE CHALLENGE coming v soon Don’t forget to save and share with another fabulous female that needs this ! 💗Dahlas @bodyfabulousfitness Stat Source : American Journal of Obstetrics and Gynecolgy- Bruce Crawford 2016 . . . #pelvicfloorexercises #hipopeners #hipmobilityexercises #glutes #aussiemumsandbubs #mumsandbubs #pelvicfloor #absafterbaby #pelvicfloorrehab #momswhoworkout #momoflittles #momofteenagers #postpartumfitness #postpartumjourney #mammaneedscoffee #pregnancyfitness #fitover35 #beyondkegels #functionalpilates #wholebodyworkout
IT’S TIME 🔽… to STOP DESTROYING YOUR CORE IT’S TIME 🔽… to STOP DESTROYING YOUR CORE + PELVIC FLOOR WITH … ✖️SUCKING YOUR BELLY IN aka “Drawing Belly Button to Spine” or “Bracing your Core” as you exercise (or when you squeeze into skinny jeans or dare I say use a ridiculous waist trainer ☠️) Doing this creates excessive #intraabdominal pressure into your deep core + pelvic floor 👎🏼 This why you are getting a lower belly bulge and also why I see so many women struggling with leaking - which can appear years after giving birth. 🤩Once you learn HOW the core NATURALLY engages when you co-ordinate your movement, breath & WHOLE body resistance based training you will not only build strength and length, a flatter tummy plus those leaks will be long gone or prevented ! 🌸Follow me @bodyfabulousfitness to learn more And shout out 📣CORE below ⬇️ I will send you the 🔗to my complimentary 20 page core & pelvic floor guide . . . . #pfexercises #bladdercontrol #corestrength #coreexercises #beyondkegels #bfabmethod #womensfitness #postnatalfitness #fitnessformums #momfit #prolapse #corerestore #perimenopausefitness #aussiemumsandkids #coreworkout #flattertummy #abworkout #womensfitnesstips #strongasamother #mumsofinstagram #mumsandbubsfitness #fitover35
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