Fanny Fitness - Lengthen and Strengthen with Balls
Mar 16, 2022Pelvic health is a balance between effort and ease.
We need to lengthen and strengthen. I often lengthen first to get rid of the tension that may interfere with the ability of the muscles to contract fully and move through their full range of motion but it is also nice to lengthen and release at the end of the work.
I use fitness and movement to help women and vagina owners prevent and overcome pelvic floor challenges like incontinence and organ prolapse.
Incontinence is any unwanted loss of urine at any time and any amount. So, if you are not sitting on the toilet, wanting to go pee and urine comes out of you, that would be termed "incontinence."
Organ Prolapse is the descent and eventual protrusion of an internal pelvic organ through the vagina or anus.
You can read more about my surgery on my blog.
My exercise programs also help women during pregnancy, motherhood, and menopause.
In the following workout, we will start by connecting to the pelvic floor with the core breath and then coordinate that into movement. I am using the p.ball from pvole (this is an affiliate link) and my stability ball.
At the end of the work, we focus on lengthening the pelvic floor and hips and inner thighs.
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More Resources:
- The Best Core Exercise Blog
- Pregnancy Fitness Blog
- Helping Heal your Postpartum Body
- Menopause Belly Happens
Other Programs:
The 28-Day Challenge and Buff Muff Membership
I recommend checking out my comprehensive pelvic health education and fitness programs on my Buff Muff App. The most complete Pelvic Floor & Kegel exercise App to strengthen the pelvic floor.
The Buff Muff 28-Day Challenge (housed in the App) gets you started, and the Annual membership keeps you progressing so you can laugh, run, jump, and lift without the pesky leaks and annoying discomfort of prolapse symptoms.
