Name: Playbook - Sami Bossert - PP : Pelvic Strengthening Part 1
Uploaded: 2023-03-01T18:04:10.384Z
Duration: 5 min
Description: PP : Pelvic Strengthening Part 1

Easy to follow PP exercise. I am 1 year PP, so very delayed, but I never did anything to restore my pelvic floor muscles so I’m incorporating this exercise into my routine to make sure I do that before I decide to have my next baby.

Jordyn Morgan

Great! let's hope i can remember to do this 2x a day!!

Allison

I already did this regularly before but had been doing the opposite, inhaling with the contraction and exhaling with the release, so now I’m off on the right foot.

Kelley

This exercise will help you strengthen your pelvic floor back to pre-pregnancy (or maybe better) form

I highly recommend starting this around Week 2-4 Post Partum. It’s important to give yourself some time for your core and pelvis to begin healing right after your intense labor experience. Don’t rush it! The more you rush, the greater chance you have to injure yourself or cause more issues. 

Complete 2-3 rounds of this each day if able. As you continue to perform this, your body will begin to learn . 

This is step 1 of repairing and better controlling your core post partum

PELVIC FLOOR RELAX & CONTRACT 

• Lay with your lower back on the floor, knees bent and feet completely flat 
• In order to contract your pelvic floor, think of sucking in a blueberry into your vagina - this is a contraction. Relaxing is not necessarily pushing out but “relaxing” the contraction or “lengthening”. You’ll perform this combination as directed below.

• Incorporating breathing into it 
—> exhale & contract / lift your pelvic floor up
—> inhale & release / lengthen your pelvic floor

1 rep = 1 contraction AND relaxation

** perform this exercise twice per day **

Pelvic Floor R & C

PP : Pelvic Strengthening Part 1

I will always love the pelvic floor exercises! Essential for anyone going through postpartum

Jacque

I had a c-section and this workout has been one of the best for my recovery! Feeling stronger every day!

Excited to start this journey and get back into shape post baby

Jodi

PP : Pelvic Strengthening Part 2

Been doing Sami’s PF workouts for a whole year and it’s helped so much!

Getting back to my pre pregnancy stomach (sort of) Loving the challenge and working out again 💪🏽💪🏽

Alyssa

This workout felt so good when I was done. My body felt stronger and my over all well being felt amazing. Thank you, Sami!

Monica

PP - Pelvic Floor Strengthening Part 3

Great workout for my first weightlifting postpartum!

Rene

Officially 6 weeks Postpartum and excited to get back into things with this workout.

Dilian

First workout 6 weeks post c-section!  Great way to jump back into my fitness routine!

Heather

PP : LEGS & GLUTES

10m pp and getting back into it. This is great easing back. Thanks Sami!

Stephanie

My first workout back at the gym, simple and effective! Staple moves to ease back into things

Christina

Second workout done and 8 weeks PP. Love how the program is set out and the little burn I can feel at the end of each set!

Seda

PP : BACK & CHEST

Sami I adore you! My son has done naps in the carrier for 10 weeks so I need his stuff in my life

Finally app with workouts postpartum included babies :D

Katarina

PP : BABES WORKOUT LOWER BODY 1

Dynette

PP LEGS - Gym [45 minutes]

Amazing first spicy-ish workout PP. I feel great!

PP : FULL BODY BLAST - SLAM BALL

Great workout! Would like a little more instruction on how to engage the pelvic floor while doing the moves. Love that it got my heart rate up while working my core 🙌

i felt the burn! thanks for helping me start getting the baby goo off my abs!

POST PARTUM CORE [20 minutes]

Kept my baby entertained and I got a good sweat!

Karynn

PP : BABES WORKOUT - LOWER BODY 2

okay honesty hour....didn’t have time to finish.... BUT i don’t think i’ve ever sweated so fast just from those first 2 supersets 🥵🥵 my legs are definitely shaking just from what i was able to get done.

Saryn Johnson

My legs are literally shaking 🤣🤣🤣🤣 This workout is a traitor, looks easy but it's burning like fire 🔥🥵 Loved it ! 🤩

PP : Pelvic Strengthening Part 1

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