15-Minute Pelvic Mobility Warm-Up: Exercises to Support Your Pelvic Floor and Running Stride
A good warm-up does more than prepare your muscles for exercise. It can also help improve your mobility, encourage comfortable movement through your hips and pelvis, and prepare your body for the demands of running. Whether you are training for a race, returning to running postpartum, or simply looking for ways to move more comfortably […]
30 Min Running Prep Workout: Pressure Management Strategies for the Pelvic Floor
Running is one of the most dynamic forms of movement we can ask our bodies to perform. With every stride, our feet, pelvis, rib cage, and upper body are constantly shifting positions and responding to impact. For runners who experience pelvic floor symptoms such as leaking, heaviness, pressure, or discomfort, it can be tempting to […]
Abdominal Coning vs. Doming: How to Tell the Difference
Table of Contents If you have ever noticed your abdomen changing shape during pregnancy, postpartum exercise, or core training, you may have heard the terms abdominal coning and doming used to describe what you are seeing. Although these two terms are sometimes used interchangeably, they actually describe different things happening within the abdominal wall. Coning […]
Pelvic Floor Mobility: 25 Min Advanced Standing Workout
Table of Contents Pelvic mobility plays an important role in how we move, exercise, walk, run, and manage pressure throughout our bodies. When the pelvis can move and rotate effectively, it can better coordinate with the hips, feet, rib cage, and pelvic floor, which may support better pelvic floor mobility as well. This advanced standing […]
Pelvic Floor and Core Exercises: A 24-Minute Workout
Table of Contents Reconnect with your core, strengthen your pelvic floor, and improve your ability to coordinate your breathing with movement through this 24-minute workout of pelvic floor and core exercises. This session combines hamstring strengthening, inner thigh activation, thoracic rotation, glute strengthening, and pelvic control to help you build a stronger foundation for everyday […]
Pelvic Floor Strengthening Exercises: 20-Minute Workout
Table of Contents Your pelvis plays an important role in how your pelvic floor functions, which is why pelvic floor strengthening exercises can involve so much more than the pelvic floor itself. When the muscles, joints, and surrounding tissues can move and respond to changes in position, your body is better equipped to manage movement, […]
8 Hip Mobility Exercises for Pregnancy & Postpartum
Table of Contents Your pelvis and hips play a major role in how you walk, run, exercise, and move throughout your day. They also influence how your pelvic floor works with the rest of your body, which is why hip mobility exercises can be a useful part of pelvic floor training. When we think about […]
Pelvic Floor Relaxation Exercises for Pregnancy & Postpartum
Table of Contents Your pelvic floor does much more than support your pelvic organs. It works with your diaphragm, ribcage, abdominal muscles, and pelvis to manage pressure, support movement, and help you breathe. That is why the pelvic floor relaxation exercises in this workout involve your whole trunk, not just your pelvic floor. When we […]
Heavy Weight Lifting Side Effects for Female Lifters: Tips
Table of Contents Strength training can be an incredibly valuable part of maintaining fitness, building strength, and supporting your body through pregnancy and postpartum. But when people ask about heavy weight lifting side effects for female athletes, pelvic floor symptoms often come up: for some people, certain lifts—especially squats, overhead presses, and deadlifts—can bring on […]