How toFit Pregnancy! Pelvic Floor Exercises
8 steps
Practice 2x a day to strengthen your pelvic floor!
1
Your diaphragm and pelvic floor muscles work together as a unit- think of a canister or piston
2
Align yourself! Rib cage over pelvis, grow tall, shoulders back and down and ears over shoulders
3
Avoid overly sticking your bum out or overly titling your pelvis forward
4
Sit in a solid chair connecting sit bones to the chair. 1 hand on rib cage and 1 hand on abdomen
5
Inhale - belly expands and inflates like a beach ball. Exhale - belly & pelvic floor deflate up
6
Practice 6-8 reps twice a day and practice during everyday activities - will begin to become natural
7
Practice!
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