Name: Playbook - Sami Bossert - PP : Pelvic Strengthening Part 2
Uploaded: 2023-03-01T18:04:10.409Z
Duration: 10 min
Description: PP : Pelvic Strengthening Part 2

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

Samantha Anderson

Now that you understand and have been practicing inhaling (relaxing your pelvic floor) and exhaling (tightening or contracting your pelvic floor), now is the time to incorporate a couple moves that will be the next step in moving with proper pelvic floor control.

I recommend starting these around week 6 (after you’re cleared by your HCP / OB. These moves can be incorporated anytime after this period into any of your workouts ! I recommend limiting these moves to twice per day.

• lie on the floor, knees bent and feet flat on floor, lower back pressed into the ground 
• as you inhale, relax your pelvic floor (feel as if you’re pushing out a tampon)
• as you exhale, you’ll tighten up your core, pushing all of the air out while you contract your pelvic floor (suck a blueberry up your vagina)

Pelvic Floor R & C

• as you lift your hips up to the ceiling, squeezing your glutes, I want you to exhale and contract your pelvic floor (suck in a blueberry) 
• as you lower back to the ground, practice relaxing your pelvic floor (relax the contraction)

PP - Glute Bridge with Pelvic Floor Focus

• get on all fours, hands directly under shoulders
• arch your back into camel position - during the arch, inhale and relax your pelvic floor (lightly push out a tampon)
• then round your back as you exhale, pushing all of the air out of your lungs and core and as you contract your pelvic floor (suck in that blueberry)

PP - Cat Camel Breathing

PP : Pelvic Strengthening Part 2

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

PP : Pelvic Strengthening Part 1

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 2

Community

More workouts from Sami Bossert