8-Week Pelvic Floor Makeover: Revamping the Pelvic Floor Prenatal and Postpartum

The importance of a pelvic floor makeover

The best pelvic floor exercise to heal diastasis recti. #diastasisrecti #pelvicfloor #womenshealth #learnontiktok #tiktokpartner

♬ Kruise Kontrol – Jonathan Paulsen

Are you struggling with a weak Pelvic floor? You are not alone! Many women around the world endure the pain and discomfort that comes with a weak pelvic floor because they don’t know that a complete pelvic floor makeover is possible.

Your pelvic floor, like any other muscle, can be strengthened through consistent deep core and pelvic floor exercises.  If you’re consistent in your efforts, you can have a healthy and strong  pelvic floor in just a few weeks.

As you begin your Pelvic floor makeover journey, the question of “how do I strengthen my pelvic floor muscles? And how do I know If i’m doing it right might feel confusing to you… 

Everyone is doing Pilates these days, from athletes to celebrities and you’re probably wondering if Pilates can help you strengthen your pelvic floor? And, which Pilates exercise can  help you strengthen your pelvic floor without causing further damage. 

So what is Pilates? Pilates helps you build core strength, prevent injuries, and  develop a mind-body connection to creating muscular endurance like no other workout could offer.  

That’s why I created this comprehensive guide. We’ll talk about every tiny detail to answer the million dollar questions: How do I strengthen my pelvic floor muscles?

Luckily I have been teaching Pilates for over 12 years behind, me. I think I’m qualified to guide on you on this topic. 😉

We’ll dive into: 

  • Why Strengthening Your Pelvic Floor Is Important?
  • How does your pelvic floor & deep core muscles work together?
  • Postpartum Pelvic Floor Troubles
  • How to start your pelvic floor makeover at home. 

By the end of this guide, you will fully understand how to achieve a Pelvic floor makeover.  And what Pilates can do for you!


Why Strengthening Your Pelvic Floor Is Important?

The importance of a pelvic floor makeover

Your pelvic floor plays a very important role during pregnancy, so it is recommended that you keep it firm.

The pelvic floor comprises layers of muscles that support the uterus, bladder, and bowels like a hammock. It stretches from the pubic bone to the end of your spinal cord. While pregnancy is the primary cause behind a weak pelvic floor, it is common for many women to experience this as they age, even if they’ve never given birth.

However, the true test of the pelvic floor muscles comes with pregnancy. Initially, muscles and ligaments relax due to the hormonal changes that prepare the body for childbirth. Also, consider that a tiny human is growing slowly inside you, gradually increasing weight and pressure on the pelvic floor. 

As the baby grows, so does the risk of your muscles overstretching. I’m sure that doesn’t sound like something you’d want to experience. That is why, even at your pregnancy’s beginning, exercising the pelvic floor is crucial.

The most common problem with a weak pelvic floor is urinary incontinence. Every time you cough or sneeze, you will let out a small amount of urine. Urinary incontinence is very common during pregnancy and post-delivery. Additionally, even if you are not experiencing this, it is better to use pelvic floor exercises to have a better chance of avoiding it later.

How Do The Pelvic Floor and Deep Core Muscles Work Together?

You’re probably thinking what does my pelvic floor have anything to do with my abs? Motherhood and postpartum bring a lot of changes to your body and understanding the synergy between your pelvic floor and deep core muscles is pivotal for postpartum recovery. 

These muscles are the unsung heroes that support your body’s return to strength and stability after childbirth. Simply put if you want to have a flat stomach or restore your core muscles after kids you need to focus first on deep core & pelvic floor exercises. After your core is restored then you can return to your regular workout routine.

The pelvic floor muscles, a hammock-like structure at the base of your pelvis, play a critical role in supporting your pelvic organs (bladder, uterus, and bowel). Think of them as the foundation of a house, crucial for overall stability and integrity. 

During pregnancy and childbirth, these muscles stretch and can weaken, leading to issues such as incontinence and reduced sexual function. It’s here that the deep core muscles, particularly the transversus abdominis, come into play, acting as a corset wrapping around your midsection, providing support and stability to your spine and pelvis.

When the pelvic floor and deep core muscles work in harmony, they create a supportive network for your body, essential for postpartum recovery. This synergy not only helps in regaining strength and stability but also in reestablishing bladder control and improving posture, significantly impacting your overall well-being and confidence as a new mom.

Is Pilates Resistance Training

Integrating specific Pilates exercises and breathing techniques into your postpartum recovery journey can lead to transformative results. Pilates focuses on gentle, controlled movements that emphasize the strength of the pelvic floor and deep core muscles. By engaging in Pilates, you’re not just working out; you’re embarking on a journey to reclaim your body’s strength and resilience. The mindful connection to your body that Pilates fosters helps you tune into the nuances of muscle engagement, ensuring that your pelvic floor and deep core muscles are not just functioning, but thriving together.

As a postpartum mom, embracing Pilates can be a powerful step towards healing and strength. Remember, the journey of motherhood is not just about caring for your little one but also about nurturing yourself. Let the harmonious work of your pelvic floor and deep core muscles be the foundation upon which you rebuild your postpartum strength, empowering you to embrace motherhood with confidence and grace

Postpartum Pelvic Floor Troubles

The importance of a pelvic floor makeover

In the transformative journey of motherhood, many new moms encounter Pelvic Floor troubles that stem from pregnancy and labor. If you’re experiencing symptoms like Diastasis Recti (ab separation) or the inability to engage your core as you once could, know that you’re not alone. These are clear signals from your body, urging attention towards healing and strengthening your deep core and pelvic floor muscles.

Diastasis Recti, a condition where the abdominal muscles separate due to the stretching of the linea alba, is not just a cosmetic concern; it’s a profound indication of core weakness affecting stability, posture, and overall physical health. Similarly, the sensation of being unable to activate your deep core muscles (transverse abdominals) can lead to issues such as incontinence, pelvic pain, lower back pain and a diminished quality of life.

However, there’s a silver lining. Pilates offers a beacon of hope, providing targeted exercises specifically designed to knit back the fabric of your core. Through controlled, mindful movements that focus on engagement and alignment, Pilates empowers you to rebuild the strength of your pelvic floor. This isn’t just about recovery; it’s about reclaiming your body’s capability, enhancing your well-being, and stepping into your power as a new mom.

Let’s journey together towards a stronger, more resilient you. Your body has done something remarkable, and with the right support and dedication, you can feel whole and strong again.

Start Working on Your Pelvic Floor Makeover

What if I told you that an 8-week pelvic floor makeover through Pilates could transform these challenges into strength?

Pilates, a method known for its focus on core engagement and precision, is a powerful ally in the postpartum period. It offers targeted exercises designed to rebuild and strengthen the deep core and pelvic floor muscles, restoring their function and enhancing overall stability. This specialized approach goes beyond temporary fixes, aiming for long-term recovery and resilience.

Imagine regaining control, saying goodbye to unexpected leaks, and embracing a newfound confidence in your body’s capabilities. Through dedicated practice, guided by the principles of Pilates, this vision can become your reality. Each week of the makeover builds upon the last, progressively improving pelvic floor strength and function.

This 8-week journey is more than just physical recovery; it’s a reclaiming of your body and a celebration of its capabilities, post-baby. So, are you ready to embrace the challenge and transform your postpartum experience? Let’s embark on this healing path together, one Pilates session at a time.

Get started today by clicking on the link below to grab my FREE guide.


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