Annie Pilates Physical Therapist

It is NOT just ❌ Frog Kicks with ball and foam roller 🐸 Ever found yourself wishing for a magic solution to pelvic floor issues? 🚽💦 Well, I’m here to tell you that the answer might just be in those slow, deliberate movements that nobody seems to talk about!

We live in a world where quick fixes and high-intensity workouts dominate the fitness scene. But let’s get real: when it comes to healing our pelvic floor, it’s all about patience and understanding. 💖

🔍 Here’s the truth: The muscles that support our pelvic floor are often neglected, and it's time to change that narrative! Many doctors might focus on medication or surgical options without considering the power of targeted core work. But guess what? You can stop p*eing your pants once you start training those overlooked muscles! 💪

Why? Well, it’s simple. When we engage in slow, mindful movements, we give our bodies the chance to reconnect, strengthen, and heal without the added strain that fast-paced workouts can bring. 🌈✨try this frog kicks 🐸 with feet tap and use a soft ball between your feet for deeper core engagement lightly squeeze it then add a soft foam roller for gravity assisted support

Here’s why a disgustingly slow routine can be a game-changer:

1️⃣ Mind-Body Connection: Slow movements allow you to tune into your body, helping you identify areas of tension and weakness.

2️⃣ Focused Engagement: By moving slowly, you can concentrate on engaging the right muscles, ensuring they’re working effectively to support your pelvic floor.

3️⃣ Reduced Risk of Injury: High-intensity workouts can sometimes exacerbate pelvic floor dysfunction. Slow routines are much gentler and allow for healing without additional strain.

4️⃣ Sustainable Strengthening: Consistency is key! Slow routines encourage you to commit to a practice that you can maintain long-term, leading to lasting results.

So, if you’ve been feeling frustrated and lost in your journey, remember: healing doesn’t always mean hustling. Sometimes, it means slowing down and nurturing your body with the care it deserves! 💖

Are you ready to embrace the power of slow?

Tiny, controlled prone (face-down) hip extension movements are highly effective for isolating affective strengthening the glutes to support a weak pelvic floor,

✨ Are you ready to transform your relationship with your glutes and pelvic floor? 🧘‍♀️💖 Today, I want to share the power of controlled prone hip extension movements — a game changer for isolating and strengthening those glutes while supporting a healthy pelvic floor! 🍑✨

💪 Let’s face it — life can get hectic, leaving us with tight muscles and a tense pelvic floor. But fear not! Small, intentional movements like knee-bent lifts can work wonders when done thoughtfully. 🐴💥 Forget those high lifts! It’s all about slow, deliberate actions that engage your core and squeeze those glutes. Trust me, your back and pelvic floor will thank you! 🙌✨

🌀 Our nervous systems can feel like race cars revving up — especially if you’re dealing with stress, anxiety, or other challenges. But you can shift gears with just 5-7 minutes of mindful movement and breathing! 🌬️💨 This helps lower cortisol levels and activate your parasympathetic nervous system, guiding your body back to calm, recovery, and resilience. 🌈

✨ Ready to supercharge your practice? Grab a foam roller and an elastic band! 🎉 By gently separating your feet, you’ll activate your hip external rotators and boost your pelvic floor health. It’s all about creating space for deep breaths and soft ribs, allowing you to reconnect with that peaceful state you deserve. 🌸💕

✨ That’s why I created my Revive Pelvic Floor Health Program — to empower you with a simple, sustainable daily practice that fits seamlessly into your life! 🚀💖

So, are you ready to challenge your pelvic floor and release that tension for good? 🙏 Comment "CHALLENGE" below, and I’ll send you the details on how to join my 8-week program inside my community and embark on this transformative journey together! 💪💕

GluteGoals MindfulMovement JoinTheChallenge

Strengthen Your Core and Pelvic Floor! ✨

Join me for a powerful and effective exercise: the Reverse Plank with Inner Thigh Squeeze! 💪 This low-impact move is perfect for rehabilitating your deep core and pelvic floor, activating key muscles while stabilizing your pelvis and relieving lower back pressure.

🌟 Key Benefits:
- Fixing Leaks: Trigger co-contraction of your pelvic floor and inner thighs to regain control and prevent bladder leaks.
- Closing Diastasis Recti: Target the deep transverse abdominis without the risks of traditional planks.
- Pelvic Floor Health: Engage your glutes and hamstrings for optimal alignment and function.

📝 How to Perform:
1. Sit with legs extended or knees bent (if needed).
2. Place a small ball or towel between your thighs.
3. Exhale, engage your core, and lift your pelvic floor.
4. Press into your hands and heels, lifting your hips into a straight line.
5. Squeeze the ball and hold for 20-30 seconds while breathing deeply.

🚨 Exciting News! I’m moving my community to Skool! 🌟 This change is all about creating a simpler, more engaging experience. Everything will be in one place, making it easier for you to connect and access resources.

Why the Move? I'm confident this will provide the best experience for all of you! When you understand the benefits, you’re more likely to join me on this exciting journey.

🎁 Exclusive Bonus: To celebrate this transition, I’m offering something special for those who join the Skool community! Expect bonus training, learn proper breathing , learn neutral spine and learn the root cause of your pelvic floor weakness and pain and exclusive content that you won’t find anywhere else!

Ready to transform your core and be part of this new chapter? Join my community for more tips, support, and guided exercises! 🌈 Comment below to get involved! 💬👇

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Feel free to tweak any parts or let me know if you need further adjustments!

If you’ve ever heard your pals joking about p*eing their pants when they cough, sneeze, laugh, or jump, I want to share something important with you:

👉 That’s common, but it’s NOT normal—especially even after having babies!

As someone who has had 2 kids, and was even suffering way before my babies , when I was single and was leaking , I can tell you that leakage doesn’t have to be your story. It is not your age, your history because of having babies or because you are perimenopause or menopaus. zThese muscles can absolutely be retrained, and understanding how to do that is key! 💪✨there is a program that is called bowel and bladder training and not just lifestyle habits modification, what you eat or drink that can irritate our bladder and bowels... and your habits that can make an impact to our day to day . That is why strengthening and building stability of our deep core is so essential to the overall health of our pelvic floor

Leakage isn’t just about being “weak.” It can also stem from tightness and dyssynergia. Often, it’s about muscles that have lost their connection from the brain to the pelvic floor and haven’t been properly reconnected—especially the deep core, pelvic floor, glutes, hip flexors, and breath mechanics.

When you learn to:
• Activate the Right Muscles: It’s all about turning the right muscles back on! 🔄
• Coordinate Breath + Pressure: Learning to breathe properly can change everything! 🌬️
• Move with Control: Focus on slow, steady movements instead of gripping, all while syncing with your breath! 🧘‍♀️
Do you know that the stronger your glutes , the stronger your pelvic floor?

Your body will respond, and the difference can be life-changing! 🌟

This is precisely what I teach in my comprehensive Revive Pelvic Floor Health CORE Rehab program. If you’re ready to take the first step toward a healthier, more empowered you, comment "CORE" below, and I’ll send you the info for my FREE 7-part video series! 🎉

Let’s break the stigma and reclaim our pelvic health together. You deserve to feel confident and strong! 💖

Are you ready to change your

Butterfly 🦋 to V stretch then finally Frog 🐸 pose movements and to Focus on Lengthening Say goodbye to passive stretching! Instead, let’s incorporate the Frog 🐸 Stretch to Butterfly to V Stretch transition to effectively address tightness in your calves, adductors (inner thighs), and hamstrings, which are all strongly correlated with pelvic floor tightness.

When tightness occurs in these areas, the pelvic floor may overcompensate and tense up, leading to pain, dysfunction, and a cycle of chronic tension. Releasing these surrounding tight muscles while strengthening weak supporting muscles (like your glutes) helps decompress the pelvic floor and restore balance.

The Connection Explained:
- Pelvic Floor as a Stabilizer: The pelvic floor muscles serve as the base for your pelvis, connecting to your hips, lower back, and deep core.
- Chain Reaction: Tight or weak hamstrings, adductors, or hip flexors can pull on the pelvis, altering its alignment
- Overcompensation: To maintain stability, the pelvic floor muscles often "overgrip" or tense up, becoming tight and dysfunctional

How Tightness Manifests:
- Adductors: Tight inner thighs can directly affect pelvic floor tension due to their attachments and proximity, sometimes substituting for pelvic floor function.
- Hamstrings: Tight hamstrings, often a result of tight hip flexors, can place constant tension on the pelvis and lower back, impacting pelvic floor function.
- Calves: Tight calves affect ankle and foot mechanics, which can travel up the kinetic chain to alter hip and pelvic alignment, contributing to overall tightness.

🛑 What To Do:
Don’t just stretch those adductors, hamstrings, and calves! While release work is beneficial, it’s crucial to strengthen these muscles—especially eccentrically—for long-term pelvic floor support.

Ready to take the challenge? Comment "pelvic" below to access our FREE 7-part video series on Core Back Immersion Therapy designed to revive your pelvic floor health! Let’s strengthen and elevate together! 💖

WellnessJourney

Are you ready to release these muscles? Share your tho

Has anyone ever know that your pelvic floor muscles are skeletal muscles?

Did you know your pelvic floor muscles can be trained just like any other muscle in your body? That's right! Today, we’re taking a fun ride to strengthen them! Picture your pelvic floor as an elevator with several floors. Let’s learn how to control that lift! 💪💖

🌬️ Inhale: Relax and let the elevator doors open. Feel the support beneath you and ground yourself. This is your moment to breathe deeply.

🚀 Exhale: As you exhale, gently lift those pelvic floor muscles, stopping at different ‘floors’ to build strength and awareness. 🎈 Think of it as a fun workout for your insides!

💬 Remember, it’s not about rushing; it’s all about mindful movement! Each ‘floor’ you pause at is a chance to connect, strengthen, and empower.

But wait, why is this so important? 🤔

✨ Avoiding the P*e Trap: Many of us p*e too often, thinking it’s healthy. Ideally, we should aim for every 2-4 hours. Frequent bathroom visits can lead to an overactive bladder and dehydration! 🚽💧

Let’s ditch those intense sit-ups and focus on breathing and core engagement instead. Here’s how to smoothly ride the elevator:

1️⃣ Breathe Deeply: Inhale, expanding your belly, and exhale to lift. It’s that simple! 🌬️💨
2️⃣ Exhale on Effort: Always exhale during the toughest part of your movement – trust me, it makes a world of difference! 💥
3️⃣ Rib Mobility: Keep your rib cage moving to support that diaphragm like a pro! 🎶
4️⃣ No Crunches, Please: If you feel discomfort, it’s time for a gentle modification.
5️⃣ Engage Holistically: Coordinate your deep core muscles for full-body strength! 🌈✨

One of my favorite moves? Gentle reverse bicycles while tapping butterfly stretch feet with a soft ball under my pelvis. It’s a fun way to strengthen that pelvic floor! 🦋

💖 Ready to level up your pelvic floor game? Drop “Challenge” in the comments below, and I’ll send you a link to join my next 8-week program challenge focused on core back immersion therapy to revive your pelvic floor health. Let’s empower ourselves

Your inner thigh's strength and flexibility mirrors your pelvic floor 🥰 Let's not forget the importance of focusing on your Hip ADDUCTORS and Flexors! 💪 Strengthening your inner thighs and hip flexors is essential for a balanced, agile body and can work wonders for your pelvic floor health. 🔥

✨ Here's why you should prioritize inner thigh mobility:
1. Improved Balance: Achieve a centered posture and prevent pelvic instability.
2. Healthy Hip Mechanics: Stabilize your legs for smooth movement during activities.
3. Pain-Free Knees: Strong inner thighs can help prevent knee pain.
4. Enhanced Ankle Mobility: Better alignment means reduced injury risks.
5. Core Support: A strong pelvic floor leads to a stable core and healthy spine.

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🌟 Ready to take your healing deeper?
Comment "GROUP" below to join the Core Back Collective private community and get a free 7-day trial starting today! No waitlist – join anytime.

Inside the community, you get:

- 🎥 Live workshops every week
- ❓ Open Q&A sessions where no question is off-limits
- 📞 Zoom calls with me for real-time, personalized support
- 📚 Exercise library for weak core, bowel/bladder leaks, and postpartum recovery
- 🧭 A step-by-step system to progress safely and effectively

Plus, join today and get instant access to my FREE Live Workshop:
How I Finally Fixed My Postpartum Complications

Comment "GROUP" below and I'll send you the link to start your free 7-day trial instantly. No strings attached. Let's heal together.

With love,
Annie 💛

Breaking the Stigma: Incontinence is Treatable! 🌟are you ready to join this November 30 for the next challenge ?

Did you know that urinary incontinence (UI) is not just an inevitable part of aging? 🚫✨ Research shows that it affects not only the elderly but a diverse range of groups, including athletes, postpartum women, and even children! 🌈💪

🩺 Who experiences UI?
- Athletes: Up to 50% of female athletes report UI, with 20% stopping their workouts altogether! 🏃‍♀️💔
- Postpartum: After childbirth, UI can affect up to 31% of new moms at one year postpartum. 🤱💦
- Transgender Individuals: A staggering 100% of young trans men in one study experienced mixed UI. 🌈✨
- Kids: Yes, even children can struggle with nocturnal enuresis, affecting 5% of kids up to 7 years old! 👶💤

Why should we care? Because anxiety can significantly impact bladder health! 😮 Stress tightens our pelvic floor, leading to complications like Stress Urinary Incontinence (SUI). 💥

A recent study revealed that in continent women, the pelvic floor muscles coordinated perfectly with their movements, while incontinent individuals struggled to keep up. This delay can decrease pelvic floor activity, leading to more issues down the line. ⚠️

🌺 But there’s hope! If you or someone you know is dealing with UI, it’s crucial to know that it's treatable! I invite you to join 8 week challenge with a huge discount for the 4th of July weekend and discount is ending soon focused on building a stronger deep core and pelvic floor. Let’s empower ourselves to take control of our health, no matter our age or background! 💖✨

👉 Remember: You are not alone, and you deserve to feel your best! Let’s break the stigma around pelvic health together and encourage open conversations about this important topic. 💬👇
🥳✨ BreakTheStigma

What pelvic floor issues you are most concern about ?

Stop doing isolated kegels to fix leaking and heaviness!
Pelvic floor heaviness and leaking sucks.😒 happy 4th of July and let s celebrate and have freedom from leaks , pressure and pain ❤️

We deserve more guidance! After all 50% of women will develop prolapse in their lifetime, and one in four of us experience incontinence. 💦especially if you gave birth vaginal delivery

Did you know that a tight or weak pelvic floor can lead to prolapse? 🤔 But here's the good news: grades 1 and 2 are often reversible with the right program! 💪✨ While grades 3 and 4 may require surgery, there’s still hope for symptom improvement with the right approach.

Join me for a FREE live training session on February 20 at 6:00 PM Central Time called “Deep Relaxation and Pelvic Floor Recovery.” This is your chance to take charge of your pelvic health and learn invaluable techniques to enhance your quality of life! 🧘‍♀️💖

Here's a sneak p*ek of what you'll learn:
🌈 The primary cause of pelvic floor pain and how to address it effectively.
🌟 Three common myths that could be holding you back from recovery.
✨ My personal 1-2-3 step solution that has transformed lives.
💨 A guided diaphragmatic breathing practice for quick relief.

👉 And don’t forget, everyone who stays until the end will receive my exclusive gift: a meditation titled “Deep Relaxation and Pelvic Floor Recovery.” 🎁

Before you join, make sure to grab a foam roller and a physio ball, as I have a special surprise for each of you! 🎉

🗨️ If you’re interested, just comment "challenge "below, and I’ll send you the link to the upcoming 8-week challenge and be an Early bird waitlist with a huge discount Labor Day weekend September 1st first come first serve basis so mark your calendar and don't miss out !

Also, if you're curious about how training plays a role in pelvic organ prolapse management, let's chat! Have you been diagnosed with prolapse? What methods have worked for you? 💬

Let’s embark on this healing journey together! Can’t wait to see you there! 💖

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