Name: Playbook - Sami Bossert - PP - Pelvic Floor Strengthening Part 3
Uploaded: 2023-03-01T18:04:10.451Z
Duration: 15 min
Description: PP - Pelvic Floor Strengthening Part 3

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

Jacque

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

This workout can be done anytime after 8 weeks once you’ve successfully completed Part 1 and 2. Incorporate this workout into your week at least twice per week . Max of 4 times per week.

• 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

Unilateral movements are so important - and especially post partum. Focusing on one side at a time has multiple benefits including muscle asymmetry and strength differences and also helping to strength the pelvic floor. 

• during the lift, focus on exhaling and contesting your PF
• during the lowering, focusing on inhaling and relaxing your PF

PP - Single Leg Glute Bridge

• With your back on the ground, knees 90
degrees and arms directly over shoulders, keep lower back pressed into the floor, core tight and pelvic floor contracted 
• straighten one leg out with opposite arm, keeping core tight
• slowly alternate

PP - Deadbug

• lay on your side with elbow on the floor, directly under your shoulder 
• using your stomach (not your hips, lift your midsection and hips up off the floor and toward the ceiling. All contraction should be felt on your obliques (side of your abs)
• hold at the top for 2-3 seconds 

* don’t forget the other side *

PP - Modified Plank - Oblique Crunch

PP - Pelvic Floor Strengthening Part 3

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

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

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

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 Floor Strengthening Part 3

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