1. GLUTE BRIDGE WITH A BALL SQUEEZE:

Great Health Guide - - GREAT HEALTH -

• Lie down on your back with knees bent and feet flat

• Place a soft ball be­tween your knees

• As you ex­hale lift your bum of the ground, en­gage the pelvic floor and squeeze the ball with your knees

• As you in­hale lower the bum back and re­lax the pelvic floor

2. CLAMS:

• Lie on your side with knees bent and your heels to­gether • As you ex­hale lift the top knee keep your heels to­gether. • Be in­ten­tional about lift­ing through the pelvic floor • As you in­hale lower the knee back down and re­lax the pelvic floor As my pelvic floor be­came stronger, I started run­ning and I in­tro­duced some more ply­o­met­ric ex­er­cises (i.e. ex­er­cise that in­volves rapid and re­peated stretch­ing and con­tract­ing of the mus­cles, de­signed to in­crease strength). I also com­pleted the Spar­tan ob­sta­cle course event (which was so much fun). Now my pelvic floor is quite strong, I don’t have bowel prolapse any­more, and my blad­der prolapse is vis­i­ble just when I’m bear­ing down. I can even dead­lift more than my body weight again! I con­sider my­self lucky be­cause I used this experience as a mo­ti­va­tion to help oth­ers. How­ever, there are many mums who feel like their body let them down when re­al­is­ing they have prolapse. They feel alone, lost, and de­pressed! Re­mem­ber, prolapse is not just an old lady’s prob­lem and leak­ing is never nor­mal. It’s com­mon but not nor­mal. In most cases, it can be fixed quite eas­ily!

Mag­dalena Haw­ley is a Qual­i­fied Per­sonal Trainer and Food & Well­ness Coach. She is a founder and head trainer of Mums Go­ing

Strong Fit­ness group and per­sonal train­ing com­pany spe­cial­is­ing in post­na­tal fit­ness with a fo­cus on core and pelvic floor re­cov­ery.

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