Do I have a Weak Pelvic Floor - Is this Program for You?

Are you experiencing incontinence? Do you feel your pelvic floor is not functioning optimally? It could be weak, OR it could be overactive. this is the introduction video for my 14 day program.

I hope you enjoy it. It's true, an overactive pelvic floor can mimic a week pelvic floor, but by doing more 'kegels' or pelvic floor exercises, it might not help you, it could make the matter worse.

So let's work out where you are at first. Complete the quiz next to gain a better understanding on if you have an overactive pelvic floor or an under active pelvic floor.

Do I have a Weak Pelvic Floor - Is this Program for You?

Are you experiencing incontinence? Do you feel your pelvic floor is not functioning optimally?

It could be weak, OR it could be overactive. this is the introduction video for my 14 day program. I hope you enjoy it.

It's true, an overactive pelvic floor can mimic a week pelvic floor, but by doing more 'kegels' or pelvic floor exercises, it might not help you, it could make the matter worse.

So let's work out where you are at first.

You Can view entire 14 Day Program on my PregActive YouTube channel >

Is My Pelvic Floor Weak or Tight

See questions below to help determine if you need the strengthening pelvic floor program or the overactive pelvic floor program. Are you suffering from leakage when you sneeze, cough or lift?

How to Strengthen My Pelvic Floor

This program is short and sweet. Each day for the next 14 days, you just need allocate less than five minutes per day to the exercises. Designed to go along side your other exercises such as Pilates, Yoga, Strength workouts.

Having a strong pelvic floor is super important for both men and women. It's not just about preventing incontinence, but also about enjoying a better quality of life.

And the best part is, you can achieve all this with some fast and easy exercises that you can do from the comfort of your own home.

Pelvic Floor Strengthening Program Day 1 Coordination

Here are your pelvic floor strengthening exercises for today. Day 1: 10 reps of quick 'lift and releases' in a lying down position x 3 sets Make sure that you are comfortable.

You can do these anytime in the day, even just before you go to bed when lying on your bed. In this video, you will learn quick and effective ways to strengthen your pelvic floor muscles and enhance your core stability.

Pelvic Floor Strengthening Program Day 2 Strength

Day 2: Complete these 3 second holds x 4 reps. Complete that all x 3 sets Ideally in a lying down position. Make sure that you are comfortable. You can do these anytime in the day, even just before you go to bed when lying on your bed.

By incorporating these exercises into your daily routine, you can start to see improvements in your pelvic floor strength in just one day.

Remember, consistency is key, so try to do these exercises at the same time every day. You might be surprised at how quickly you start to see results.

Over time, you can start to see improvements in your pelvic floor strength, which can lead to a range of benefits, including improved bladder control, reduced discomfort, and even improved sexual health.

Pelvic Floor Strengthening Program Day 3 Endurance 20 sec hold

Today our focus is on pelvic floor endurance. The kegel exercises are longer holds. The pelvic floor exercises today are 3 sets of an endurance 20 second hold, ensuring you completely release at the end.

If you can't feel the release at the end, it may be that your pelvic floor muscles have already fatigued, so reset for the next set and focus on the lift again, knowing that with practice you will build your way up to 20 second holds.

Remember to try and keep your jaw, shoulders and hands relaxed. Your entire body relaxed actually, but these are common areas people tense up when performing pelvic floor exercises.

You Can view entire 14 Day Program on my PregActive YouTube channel >

The pelvic floor is often overlooked, but it's an essential part of our overall health and wellness. It's a complex system of muscles, ligaments, and nerves that play a crucial role in supporting our bladder, uterus, and bowels.

A strong pelvic floor can improve everything from our posture to our bladder control, and even enhance our sexual health. So many people suffer from weak pelvic floor muscles without realizing it.

In fact, it's estimated that one in three women and one in ten men will experience pelvic floor dysfunction at some point in their lives.

The Consequences

The consequences can be far-reaching, from incontinence and prolapse to lower back pain and even depression. It's heartbreaking to think that so many people are silently struggling with these issues, and it's time we start talking about it.

Weak pelvic floor muscles can be caused by a range of factors, from pregnancy and childbirth to aging and hormonal changes. Even something as simple as chronic coughing or constipation can put strain on the pelvic floor.

And let's not forget about lifestyle choices – things like heavy lifting, smoking, and even wearing high heels can all take a toll on our pelvic floor health.

You Can view entire 14 Day Program on my PregActive YouTube channel >