1. GLUTE BRIDGE WITH A BALL SQUEEZE:
• 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
• 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.