Post-Pregnancy Pelvic-Floor Workout




hi I'm Kara

Douglas Tom I'm a mom of four and

co-author of hot sweaty mamas five

secrets to life as a fit mom like most

new moms out there I wanted to get right

back into my exercise program as soon as

I had my kids and it was pretty painful

my abs had been pulled wide apart and my

pelvis was just completely

discombobulated and I was seeking the

expertise of physical therapists and

Pilates and structured instructors and

my doctor and even a pro athlete who

helped me with some exercises and it

wasn't until I attended a prenatal and

postnatal exercise course with Kathryn

cram that I learned about sermon

exercises and that was the beginning of

my healing you can get back to exercise

when you're ready but you don't have to

do anything high intensity or high

impact to benefit in fact the last thing

you should be doing is a bunch of

crunches and sit-ups because that's not

going to help that diastasis recti and

it's just going to be worse for your


so let me tell you a little bit about

shirley sermon she is the creator of

these sermon exercises which are a

series of five exercises that you start

doing one and you don't move on to the

next one until you've mastered that

first exercise so it's progressive you

don't want to give yourself a hard time

for not being able to complete the first

exercise or being able to move on to the

next it comes in time and it comes over

a long period of time it probably took

me two years to get to the point where I

could do the fifth exercise









another really important exercise you

should be doing postpartum is a squat

now squat isn't something that you would

think of as a core exercise but it's

really important to healing the pelvic

floor now the pelvic floor muscles are

just a hammock of muscle muscles that

connect your pubic bone to your tailbone

they do a really big job for being such

little muscles so they rely on the

bigger muscles that connect to to the

public floor most notably your your

glutes and so if you don't have strong

glute muscles then your pelvic floor is

not going to be able to do its job I

came across this information after

talking to Katie Bowman she's a

biomechanical engineer and she she

turned me on to the fact that the the

strong booty is what's going to make my

my core and my my hips and my pelvis and

my low back feel much better and she was




one last thing you've probably heard it

from many other people but kegels are

also another great exercise for the

postpartum mom what I'm going to tell

you that's a little bit different though

is to remember to relax after the

contraction this I learned from Katie

Bowman who told me that a tight muscle

does not make for a strong muscle so

after you've done that contraction make

sure that you release completely almost

at that point where you feel like you

might need to go to the bathroom but

don't and that's when you know that you

have relaxed completely because you want

to be able to strengthen the muscle but

also lengthen the muscle now if you need

some resources for all this I'd like to

point you to hot sweaty mamas 5 secrets

to life as a fit mom where you'll find

some of these the sermon exercises with

some descriptions on how to do them and

also Katie Bowman has a DVD from her

aligned in wealth series called down

there for women which I highly recommend