Postpartum Women: Want to avoid peeing your pants without kegels?
Target these 2 muscle groups to reduce or prevent incontinence (no kegels included). Sample workout provided.
If you want to avoid incontinence postpartum, try targeting these 2 muscle groups.
Hi! I’m Ally. I’m a Doctor of Physical Therapy specializing in functional fitness for women throughout every stage of life, including pregnancy & motherhood.
Beyond kegels, addressing the strength & mobility of your hips & your core are vital to pelvic floor function. Your core, especially your deep core, has a fascial attachment into your pelvic floor. Regarding your hips, some of your hip rotator muscles are actually part of your pelvic floor (obturator internus & piriformis). However, your hip abductors, extensors, & adductors matter, too. Your inner thigh muscles have a fascial attachment into your pelvic floor making them important to bladder, bowel, & sexual function.
Having appropriate mobility in these muscle groups will allow your bladder & pelvic floor to expand & contract appropriately. Strengthening each will help with pelvic floor strength & pressure management to avoid things like incontinence. The workout below will address the strengthening portion of these muscle groups. Feel free to add in hip mobility before or after. If you’d like me to make another post about that, I can!
Postpartum Legs & Core Workout:
45 sec on, 15 sec off x 3 rounds
Squat to abduction
Fire hydrants (right)
Fire hydrants (left)
Side plank inner leg lift (right)
Side plank inner leg lift (left)
Toe touch to heel tap
Alternating iso unilateral dead bug
xoxo - happy exercising !