Pelvic Floor Strengthening Movements with a Certified Pre and Post Natal Personal Trainer

Written By: Claire Rifkin, MS, RDN

The pelvic floor, a complex network of muscles stretching like a hammock from the pubic bone to the tailbone, plays a pivotal role in women's overall health. These muscles support the bladder, bowel, and uterus, affecting urinary control, core stability, and sexual function. Despite its significance, pelvic floor health is often overshadowed in mainstream fitness discourse.

For women, strengthening the pelvic floor is particularly crucial. Childbirth, aging, and high-impact sports can strain these muscles, leading to conditions such as incontinence or pelvic organ prolapse. A robust pelvic floor not only helps in preventing these issues but also aids in recovery postpartum, ensuring a return to physical activities is both safe and comfortable.

 Working with a certified pre and postnatal strength coach or physical therapist is invaluable. These professionals are equipped with specialized knowledge to guide women in effectively engaging and enhancing their pelvic floor strength. They tailor exercises to individual needs, ensuring the techniques are performed correctly, thus maximizing benefits and minimizing the risk of injury.

In the forthcoming interview, we delve deeper into this essential topic with Certified Pre and Postnatal Strength Coach, Lily Foster. She'll shed light on what pelvic floor strength truly entails and share her top three moves that can be practiced at home. This conversation promises to be an enlightening journey into understanding and taking proactive steps towards optimal pelvic floor health.

Movement One: Dead Bug

This exercise helps in strengthening the core and pelvic floor muscles, which are crucial during and after pregnancy for support and recovery. It encourages the engagement of deep core muscles without putting pressure on the pelvic floor, which is essential for managing and preventing issues like incontinence and prolapse. Additionally, the controlled movements involved in the Dead Bug exercise enhance stability and coordination, further supporting the body as it goes through the changes of pregnancy and recovery postpartum.

Movement Two: Single Leg Heel Tap

This movement targets the stabilization of the core and pelvic floor muscles without putting undue pressure on them, which is crucial for managing and supporting the changes your body undergoes during these periods. The controlled lowering and lifting of the leg engage and strengthen the deep abdominal muscles, supporting the pelvic organs and reducing the risk of pelvic floor disorders. Additionally, it enhances the coordination between the pelvic floor and the entire core system, promoting better posture and reducing discomfort. Incorporating the Single Leg Heel Tap into a fitness routine can help in maintaining pelvic floor health, aiding in both prevention and recovery of issues such as incontinence and pelvic pain postpartum.

Movement Three: Bird Dog

The Bird Dog promotes balance and stability across the pelvic region, which is especially important as the body experiences changes during pregnancy and works to recover postpartum. It encourages the engagement of the pelvic floor muscles in coordination with the rest of the body, helping to prevent issues such as incontinence and pelvic pain. Additionally, the controlled, reciprocal movement of the limbs while maintaining a stable core helps to improve overall posture and reduces the risk of lower back pain, a common concern during and after pregnancy.