<p>Welcome to the Pelvic Floor Muscles exercises!</p> <p><br></p> <p>Pelvic floor muscles stabilise the body, support pelvic organs and determine the quality of sexual life. Pregnancy and vaginal birth are causal factors for pelvic floor disorders, which relates to symptoms of urinary or anal incontinence, pelvic organ prolapse, sensory or emptying abnormalities of the lower urinary tract, defecation dysfunction, sexual dysfunction and pelvic floor pain syndromes. Although adults in all ages should exercise pelvic floor muscles, in pregnancy it is particularly important.</p> <p><br></p> <p>Correct contraction of pelvic floor muscles in exercise training is described as contracting and inward lifting of the muscles around pelvic openings while keeping outer abdominal, gluteal and hip adductor muscles relaxed.</p> <p><br></p> <p>A complex training for pelvic floor muscles should be focused both on their contraction and relaxation. Contractions are to improve, among others, supporting functions for pelvic organs and continence. Relaxing exercises are helpful for the correct process of micturition, defecation and delivery.</p> <p><br></p> <p>In the pelvic floor muscles exercises, the proper breathing technique should be maintained - the same as in the case of exercises of other muscle groups: exhalation is performed during contraction and inhalation during relaxation.</p> <p><br></p> <p>You can perform pelvic floor muscles exercises while standing up, sitting or laying down. My recommendation is to lay dow, if possible, because your body can get into a relaxed mode the easiest while laying down.</p> <p><br></p> <p>Try to do the exercises regularly and do not forget to exercise the relaxation too!</p>

<p>Welcome to the first episode of your third trimester workout!</p> <p><br></p> <p>All the exercises are safe to perform during the pregnancy, but make sure you consult with your doctor before starting any kind of physical activity. This program is only suitable for normal pregnancies without any complications. It is also very beneficial for all the non-pregnant women, of course :) </p> <p><br></p> <p>It's important to be aware of your posture throughout the whole workout, including the warm up and cool down. Whenever you are performing squats or lunges, always go back with your bottom and try to prevent going over your toes with your knees. If that happens, you know your movement is not being done correctly. Stay focused on your breathing, use abdominal breathing technic when you can and keep your transverse abdominal muscle active (specially on the effort while breathing out). That's by pulling the belly towards your spine without pulling the whole stomach in - avoid that by all means. The best advice I got is to breath out as you would try to blow up the balloon. I will talk more about that technic in upcoming videos but if you need an assistance, please contact me for further information.</p> <p><br></p> <p>Make sure you stay hydrated and adjust the speed of exercising to your ability. If at any point during the workout you feel dizzy or have physical discomfort, you should stop immediately.</p> <p><br></p> <p>I hope you will enjoy it! Let's get moving!</p> <p><br></p> <p><b>Equipment needed:</b></p> <ul><li>yoga mat</li><li>light weights (dumbbells or two water bottles)</li><li>exercise ball</li><li>a chair</li></ul> <p><br></p> <p><b>The structure of the workout:</b></p> <p><i>WARM UP</i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Seated Bicep Curls with Overhead Press (on an exercise ball)</li><li>Seated Forward Punch (on an exercise ball)</li><li>Squats with Knee Raises</li><li>Stationary Lunges (with support)</li><li>Modified Side Plank, LEFT</li><li>Modified Side Plank, RIGHT</li><li>Supine Oblique Heel Touch</li></ul> <p><br></p> <p><i>1 MINUTE BREAK</i></p> <p><i><br></i></p> <p><i>WORKOUT repeat:</i></p> <ul><li>Seated Bicep Curls with Overhead Press (on an exercise ball)</li><li>Seated Forward Punch (on an exercise ball)</li><li>Squats with Knee Raises</li><li>Stationary Lunges (with support)</li><li>Modified Side Plank, LEFT</li><li>Modified Side Plank, RIGHT</li><li>Supine Oblique Heel Touch</li></ul> <p><br></p> <p><i>COOL DOWN</i></p>

<p>Welcome to the third episode of your first trimester workout!</p> <p><br></p> <p>All the exercises are safe to perform during the pregnancy, but make sure you consult with your doctor before starting any kind of physical activity. This program is only suitable for normal pregnancies without any complications. It is also very beneficial for all the non-pregnant women, of course :) </p> <p><br></p> <p>It's important to be aware of your posture throughout the whole workout, including the warm up and cool down. Whenever you are performing squats or lunges, always go back with your bottom and try to prevent going over your toes with your knees. If that happens, you know your movement is not being done correctly. Stay focused on your breathing, use abdominal breathing technic when you can and keep your transverse abdominal muscle active (specially on the effort while breathing out). That's by pulling the belly towards your spine without pulling the whole stomach in - avoid that by all means. The best advice I got is to breath out as you would try to blow up the balloon. I will talk more about that technic in upcoming videos but if you need an assistance, please contact me for further information.</p> <p><br></p> <p>Make sure you stay hydrated and adjust the speed of exercising to your ability. If at any point during the workout you feel dizzy or have physical discomfort, you should stop immediately.</p> <p><br></p> <p>I hope you will enjoy it! Let's get moving!</p> <p><br></p> <p><b>Equipment needed:</b></p> <ul><li>yoga mat</li><li>light weights (dumbbells or two water bottles)</li></ul> <p><br></p> <p><b>The structure of the workout:</b></p> <p><b><br></b></p> <p><i>WARM UP</i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Pectoral squeeze</li><li>Standing triceps extensions</li><li>Side step squats</li><li>Reverse Lunge with knee up; all reps on one side and then switch</li><li>Clamshell, left side</li><li>Clamshell, right side</li><li>Supine oblique heel touch</li></ul> <p><i><br></i></p> <p><i>1 MINUTE BREAK</i></p> <p><i><br></i></p> <p><i>WORKOUT repeat:</i></p> <ul><li>Pectoral squeeze</li><li>Standing triceps extensions</li><li>Side step squats</li><li>Reverse Lunge with knee up; all reps on one side and then switch</li><li>Clamshell, left side</li><li>Clamshell, right side</li><li>Supine oblique heel touch</li></ul> <p><i><br></i></p> <p><i>COOL DOWN</i></p>