More about strengthening the pelvic floor

In case you don't all read the comments, here are a few that I thought would be helpful from my last post. Can I just say that Bonnie is amazing? Her health and fitness knowledge is incredible! Lately as I've read her blog, I've been completely awestruck at the success her clients have found with the Tupler technique!

Here are her comments, with a few links to posts she's written with even more info. Thanks so much Bonnie for added info!

The pelvic floor is something I was trained extensively on, along with the Tupler Technique to be licensed as a prenatal/postnatal trainer in the Tupler Technique.

I read both of the articles - found some of the information to be in line and some things described a little inaccurately.

Squatting IS fantastic, and is a great place to kegels, as the 2nd article states. I do this with all my prenatal clients.

One thing not looked into much, but WAS somewhat commented on in the comments section was using the transverse also in conjuction with the pelvic floor. In fact, one of my clients tried for years to strengthen her pelvic floor with the StepFree system (like a tampon but for strengthening) but it would always fall out UNTIL she started doing Seated Tupler exercises. Her story is awesome:

Another thing that is recommended is the GYNOFLEX - which allows you to strengthen and get bio feedback and a good mind-body connection with the muscle:

Goes into the different modalities that can be used.

One thing I would correct Katy on is her understanding of a lengthened vs. tight muscle. A shortened muscle does not need to be a tight muscle. You CAN tighten a weak muscle. A lengthened muscle has been stretched out - like the recti during pregnancy, as well as the pelvic floor which goes from long and narrow, to short and shallow. The short and shallow factor is why people are prolapsing. If the vaginal canal is long and narrow it holds in the bladder, bowel and the uterus.

Also, when pushing out a baby, if the transverse is used rather than forcefully blowing out the pelvic floor, much of the ligament laxity damage is minimized and the bowel bladder and uterus won't "hang out" in the prolapsed position.

One side note is that the pelvic floor is one of the 5 muscles automatically used when the transverse abdominus is being used. Many people tell me they feel like they are working their pelvic floor while doing the seated tuplers, which is another reason why the client I mention above had great results.

However, when a client is pregnant, we have them relax the pelvic floor while doing transverse work to prepare for labor, where you use the transverse strenghth for pushing and totally relax the pelvic floor so baby pops out. We call this technique PERFECT PUSHING®.

I could go on and on about this - I have also seen Dr. Kegel's original work - including videos full of clients, and small children who had bed wetting problems (although not a good video to watch during a lunch break!) - and these clients who showed marked improvement were not just clients who used his device, but utilized the slow and fast twitch muscles of the pelvic floor. The one GREAT point was that relaxation NEEDS to be a part of the pelvic floor - and that squatters have strong pelvic floors.

NO MORE CRUNCHES! (Guest post)

I'm thrilled that Bonnie from the Beautiful After The Belly Blog is enlightening the FitMePink world with her extensive knowledge of why CRUNCHES are BAD for us! Bonnie is a Prenatal/Postnatal Personal Trainer who specializes in the Diastasis Recti (diastasisrecti.com). Besides blogging about health and fitness (and you really should read her blog...it's chock full of amazing tips), she also teaches and trains in several locations in Chicagoland. Here's what she has to say about crunches...

Yes, its true. Crunches are absolutely TERRIBLE for the post partum woman’s body. Then why are they taught in gyms all over? I call it “False Traditions of our Fitness Fathers.”

A very high percentage of women - as high as 98 % - have a split in their recti muscles (the 6 pack muscle on the abs) following a pregnancy. The split creates a look and condition known as the “Mommy Tummy.” It is caused by continuous forward pressure during pregnancy. The official name for this split is DIASTASIS RECTI.

Doing a “Crunch” or “Rolling like a ball” or “jackknife” or “V sit” or “Teaser” or “Pilates 100” is the worst thing you can do for this condition because is makes the split WIDER!

SO…..WHAT is the answer?

Seated Tuplers and Headlifts are the best bet because they will actually BRING your recti back together and eliminate the “mommy tummy.”

How are they done?

SEATED TUPLERS: Imagine your belly is a sideways elevator and the 1st floor is where your belly is normally at in its relaxed position. Bring your belly all the way back to your spine (5th floor) and hold it there for a second, then release to the 3rd floor (in between the 1st and 5th), then back to 5th floor again (squeeze and hold for a second) then back to 3rd floor. Continuing doing until you reach 100.

100 may seem like a lot, but a set of 100 only takes 2 ½ minutes. Do 5 sets a day, altogether, or spaced out, whatever is easiest. Do this exercise sitting down with firm back support. You should be able to feel this in your back, as it also works the lower lumbar muscles. This is the FASTEST way to repair your recti and bring them back together, closing the diastasis.

Yes you DO breathe. You “sniff” to bring air in, and COUNT as your exhale, which forces the air to work through your body.

Once you get good, you can do this while driving – like at a stop light, or during highway driving. They are EXTREMELY POTABLE exercises.

HEAD LIFT: Lay on your back with your knees bent. Expand your belly to allow air to come into the body, Exhale, bring your bellybutton all the way to the spine (this is working the TRANSVERSE ABDOMINUS – the key to bringing in the recti). Hold the belly there and you slightly tilt your pelvus to bring the small of the back pressed into the floor, tuck the chin, and then lift up your head and bring it back down fairly quickly.

If your abdominals show any movement, then it means your TRANSVERSE is not quite strong enough. There should be no visible movement on your abdominals.

ONE LAST QUESTION: How do you get the transverse strong enough to do the headlift? THE SEATED TUPLERS – it is the fastest way because it strengthens your abdominals in a seated position, which is the MISSING LINK of abdominals. You will not have gravity working against you in a seated position. Then when you begin to do abdominals while laying on your back where gravity is working against you, you will already have a mind body connection to the muscle to tell if your transverse muscle is actually engaged.

Quick story to rap up: I was in a Yoga Class today, and there was a girl who was 33 and pregnant with her 6th child. She is quite fit, loves to run, etc. and was doing some of the worst abdominals you can do while pregnant – ROLLING LIKE A BALL, V SIT, JACKNIFING. I knew she had a HERNIA after her 5th child (which is due to the split in the recti ) and had to have surgery and comprehensive physical theraphy with her abdominals and pelvic floor. I just cringed. The damage you can do with these particular exercises is so much greater when you're pregnant because you already have the forward pressure of the uterus on your abdominals!

Thank you, Bonnie! For more tips on strengthening the abdominals, losing the "mommy tummy," great recipes, and other healthy-living tips, check out her blog!

Benefits of At-Home-Fitness: P90X Style

Let me introduce you to our guest poster for the day, Lyenna! Lyenna is a busy mother of 3, and one of the most motivated worker-outers ever. (Just reading about her workouts makes me tired!) As a mom, I love reading her blog to get a realistic picture of the highs and lows that come with motherhood. Hilarious! After the birth of her 3rd baby last year, she dug deep and found the motivation she needed to take charge of her body and life. Read on to find out what she has done AT HOME to reach her goals...

There are so many reasons to tell yourself you don't have time to work-out. It's so easy to use your kids as an excuse. And it's so easy, especially for moms, to put others before yourself. I am a very competitive and athletic person, and I thrive on anything challenging. I was raised in a family that is all of these things, almost to the extreme. I know no other way. I was raised to accept change, and go for the gusto! After becoming a mom I lost a little of that gusto. I gained about 40lbs., stretch marks, and nursing boobs (we all know what those look like after) with my first child. I lost the weight, but I was NOT in the same athletic shape I used to be in. I assumed that was just one of the sacrifices you make to be a mom. I then had another child, but my body had some clue as to what to do, so I didn't put on as much weight as my first. However, I was slowly losing muscle tone. I was what I like to call "skinny fat" Having my third child had me feeling like I had to do something. Being a mom slowed me down for a while, but I finally got my groove back. I have always been active, but never like this!

A little over year ago I started a work-out group. I never thought I would be a group fitness girl, but I have grown to thrive on it. We would use random videos that everyone had collected over the years. They were okay, but nothing really spectacular, and we weren't seeing any changes, but at least we got to socialize, right? Needless to say we wanted more of a challenge. We had to make dragging our kids along worth it! I had seen the infomercial for P90X and had wanted to try it, just to see if what they claimed was actually possible. I ordered it and those of us who have stuck with it within the group have seen awesome results. One of the women in our group has lost 55lbs. I haven't lost weight, at least not a lot but I lost fat and have gained muscle tone. I can now do 2 pull-ups (previously I could do zero), 40 straight leg push-ups (previously 20), and have a resting heart-rate of 50bpm (previously 60bpm). All of this from using a fitness video!!! Who knew!?

Because of my results I have become an online fitness coach. I get to share my passion with the world, and get paid for it! I e-mail, and encourage others who want to FINALLY make time for themselves. So what is Beachbody? This link gives you a quick look. What I have found is you don't need a gym membership to get into the best shape of your life! I get to do all of this while my 3 kids run around. I get to be with other women that share my passion and hold me accountable. My kids now look forward to exercise, and are sad if we miss a day. I am in better shape today than I was in high school, and I played 3 sports a year. I thought those days were over forever when I had children, and it turns out I was way wrong!

You can become fit, do it at home, and see REAL results. To see my before and after photos visit my website. If you have any questions or want to know more about getting fit, getting paid, and working from home email me at fit2bhappy@beachbodycoach.com. Beachbody is the real deal. They do things the right way by showing you how to eat right, showing you how to exercise to get results, and giving you support for the journey ahead. It has changed my life. Will it change yours?

There you have it. Thanks, Lyenna! I actually have tried P90X, and can say that the series of workouts really are the hardest, best workouts I've ever done! (By best I mean the so-sweaty-it's-dripping-off-your-elbows-while-you-burn-a-gazillion-calories-and-you're-sore-for-a-week-kind-of-workouts). Really. You want results? Check it out!

Guest Post: Man enough for Pilates...

Today's guest post is brought to you by our funny, cute little brother, Michael. (I never read his blog without laughing my head off). When we first started FitMePink, he did NOT want to be a regular contributor--I can't imagine why not! Then I asked him a few days ago why he isn't "following" our blog. He said, "Can't people see what you're following? I don't want everyone to see that I follow a fitness blog for women!" He did decide, however, that being a GUEST contributor would be OK. And you'll thank me for convincing him. Please enjoy Michael's description of a guy going TOTALLY out of his work-out comfort zone to enter the scary world of group fitness!

In 2003, Robyn and I joined 24 Hour Fitness together. (Maybe that was when the fitness revolution started in our family.) When I joined, I started out timidly with the cardio machines. After a little while (and with the help/encouragement of my friends), I moved on to the weight room. As a new member, however, there was one place I never saw myself going in the club, and that was in the club’s Group X classroom.

When I thought of Group X, I thought of large groups of women kicking along to a screaming Billy Blanks impersonator. That was not somewhere I wanted to be.

After one year of membership, I left the country for two years to be a missionary. When I came home in 2006, my mom was actively attending an all women’s gym, Robyn had become a personal trainer, and Kimberly was soon to become a Pilates instructor. Not wanting to be left out of the family’s fitness revolution, I saved up and bought what is essentially a lifetime membership to 24 Hour Fitness.

(I paid three years up front. When the three years are up, I only have to pay $30 a year to keep the membership active. I can visit almost any 24 Hour Fitness worldwide. It really is one of the best investments I’ve made. Way better than the iPod I bought the following year then broke the year after that.)

With a new gym membership and a fit-crazed family to keep up with, I started going to the gym on a regular basis. I would usually do some cardio, lift some weights, then go home. It got to be a good routine, but it was just that: routine. I changed it up by using different cardio machines, but after two years, I needed something new.

Kimberly, who had been teaching Pilates classes for some time, had been telling me to give Pilates a try. I was torn. I wanted to try out what my sister was teaching, but I didn’t want to go against my long-standing personal ban from the Group X classroom. (That Billy Blanks impersonator had really done a number on my psyche.)

I talked about it with a friend, and after breaking through my mental block, I worked up the courage to attend a Group X Pilates class. Having grown up with two sisters, I’m usually very comfortable around girls, even large groups of them. That said, I have never felt more out of place then that night when I walked into my first Pilates class and realized I was the only guy. So much was working against me. I was a novice, the only guy, and surrounded by at least 50 expert (in my mind) Pilates enthusiasts. I’m surprised I didn’t run out with my tail between my legs.

Fortunately, as my sister’s and I have been trained, I stuck it out. You know, “fake it ‘til I make it.” In the end, I was glad I stayed. That night, I worked muscle groups I didn’t even know existed. When class was over, I could barely stand up, and bending over to put my shoes back on was completely out of the question. Though I was sore beyond belief, I was sold on Pilates.

Since that fateful night last year, I have gone to Pilates on at least a weekly basis. It’s still not easy, and I still cry with pain, dig my heels into the ground, and scream “no more” 30 minutes into the session. But maybe that’s why I keep going. I have found something that challenges me in ways the treadmill never did, and I like it.

I still do the treadmill, and I still do the weights, but Pilates was the extra spice I needed to make my trips to the gym seem less routine. Since breaking down my no-class barrier, I’ve also become a frequenter of my gym’s spin class. On nights when I’m feeling particularly masochistic, I do the spin/Pilates double hitter. I started calling it Spinlates. (Don’t you dare steal that before I can market it.) It’s two hours of you-know-what, but I never regret sticking it out when it’s all said and done. (Those endorphins keep me sane in the endless Utah winter.)

So if you can learn anything from this long, boring story of one guy’s triumph of mind over body, it would be to try something new. For you, that might mean starting up an exercise routine. If you’re already exercising but feel like your routine is a little too…routine, do something else, something new. Take up weight lifting or rent a Billy Blanks’ work-out from the library. For all you know, it could be just what you need.

There you have it, FitMePeeps. I'm considering a Zumba class...but these hips weren't made for shaking. I think Michael's convinced me. What are you going to try?