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Core Fit By Bec

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25.01.2022 Not everyone is lucky enough to have a father, father-in-law and father to their children who are all such loyal, hard-working and supportive men. Im extremely lucky and dont take it for granted! My thoughts are with those of you who no longer have your fathers around, or who are forced to play the role of both mother and father. Big love to all the Dads out there . . .... . . #fatherslove #dads #dadsday #grateful #fathersday See more

25.01.2022 In most information given to women about exercising with #pelvicfloordysfunction or #diastasisrecti , crunches are said to be an exercise to avoid. The problem with this is that most people perform some variation of this exercise daily when getting up out of bed or a deep chair. If not trained how to perform this correctly, they will place excessive strain on their vulnerable tissues. It’s not so much the exercise itself that’s the issue, it’s how it’s done These are the p...rogressions that I get clients to work through. The key is to do what level challenges you without placing excessive load on damaged tissues. I always engage my pelvic floor and core gently as I curl up and time it with my exhale!!! This should become automatic but may need training initially. 1 Just take weight of head off floor as you engage pelvic floor and core 2 Curl up to where you can maintain floor and core contraction and have no doming or bulging of abs 3 As above but with 1 leg in tabletop 4 Both legs in table top. 5 Hold crunch then do toe taps Don’t be in a hurry to progress too quickly!! Tag a friend who could benefit from these progressions and share the love . . . . . #coreworkout #coreexercises #coreprogression #pilatesmat #pelvicfloorexercises #pelvicfloor #pelvicfloorexercise #pelvicfloordysfunction #physioexercises #postbabybody #mumsofinsta

23.01.2022 Never feel guilty for doing what you need to do for your own well being!! Too often we put everyone else’s needs before our own which is a recipe for disaster!!! Something to ponder as we head into the weekend! Are you someone who never looks after yourself?? Tell me one thing you are going to do to start reversing this trend Tag a friend who needs to read this x . .... . . . #mumlife #momlife #mumsmentalhealth #momsmentalhealth #womensmentalhealth #womenshealth #motherhoodunplugged #motherhood #motherhoodjourney #momsofinstagram See more

21.01.2022 Does the idea of running send you rushing off to the toilet? Do you wear a pad to play sport for fear of leakage? Or do you avoid exercise because you leak? Or maybe you just keep exercising and ignore the leaks, hoping they will magically disappear like the pens in your office ... As mothers we are often told that leaking is normal after having babies and we should just put up with it and wear pads or get an operation to hitch things up again! Well sorry, but I think we can (and should) do better by our fellow females. Now I understand that an operation is necessary for some women, but it shouldn’t be the first consideration and isn’t a magic long term guarantee of success! So, how do we manage the leaking with running? 1 Don’t start too early in the post partum period- your body needs time to recover 2 Get your pelvic floor muscles in shape! You can’t skip this step! 3 Strengthen your legs, glutes and core- these muscles are essential for shock absorption and load transfer. There are certain criteria that we aim for to help optimize your return to running and prevent injury 4 Start off with walk-jog and slowly increase the amount of jogging 5 Seek help early!!! If you’re keen to start getting your body ready for a safe return to running, my Return to Running Program covers all of the key areas you need. A one off payment gives you lifetime access! Have any questions? Let me know x . . . . . #runnersofinstagram #runningmoms #runningmumsaustralia #momswhorun #mumswhorun #exercisesforrunners #corefit

21.01.2022 Dont get me wrong- Im a huge supporter of the positive body image movement- but I feel that there is a massive elephant (or 2) in the room that we are now too afraid to mention for fear of being told we should be grateful for our bodies and what they have achieved! First - Wanting to lose weight doesnt mean that youre letting team Positive Body Image down. You can still love and appreciate your body while wanting to lose excess weight or tone up. Some people gain a lot ...of extra weight during pregnancy and who are we to tell them that they should just be happy with their bodies and thats all there is to it! Its a completely reasonable goal and doesnt mean that you hate your body. Whats not ok is awful self talk or hiding yourself and avoiding events or activities because of how you feel about yourself!!! Second - Being morbidly obese and not exercising is a health hazard and the positive body image movement should not be used to hide behind. We shouldnt glorify poor health, NOR should we ridicule people about being overweight. We need to educate people about health and wellness so they can make better decisions and offer support to help make positive changes. I think its dangerous to glorify morbid obesity but I think its essential that we dont obsess over silly things like cellulite or stretch marks that are completely normal. Dont judge others, respect and treat your body well and never make a woman feel bad for wanting to get fitter and healthier. Also remember - models are a unique species. They are often highly photoshopped and not a representation of what most of us look like. Dont base your ideal body image on what you see on the media and NEVER pin your self worth or self love to a number on the scales! I hope I havent offended anyone with these ramblings and Id love to know your thoughts on this issue . . . . . #controversialtopics #bodyimage #bodyimagemovement #healthybodyimage #healthybody #weightloss #fitmoms #fitmums #workoutsforwomen #workoutsformoms #workoutsformums #homeworkouts #onlineworkouts #postbabybody #postpregnancyweightloss #postpregnancybody #postpartumbody #bodyafterbaby #bodyafterbabies #bodyafterkids See more

21.01.2022 GRAB THAT BOOTY BAND AND LETS WORK THAT TOOSH 1. Front and back angled squats x 10/ side 2. Skaters x 10/ side 3. Side taps x 10/ side... 4. Box or V step x 10 / side 5. Lunge to kick back x 10/ side Share for later or tag a friend to workout with. I’m using my @maximusbootybands light band but you could go heavier . . . . . #bootybandworkout #bootybandsworkout #corefit #corefitbybec #onlineworkouts #glutesworkout #ondemandworkouts #workoutathome #lowimpactworkout

21.01.2022 Theres really only one lesson to take from all of this and that is to be grateful for the ordinary days and to savour every last moment of them. Theyre not so ordinary, really. Hindsight makes them quite magical - Leigh Sales Any Ordinary Day I was a little hesitant to start reading this book because I new it would make me cry- I can cry watching an advertisement on TV!!!!! And of course, as you can see, Ive cried through a lot of it! I have always had a fear of having... something terrible happen to myself, or even worse, my loved ones. Its a fear of death, a fear of change, upheaval, sadness, loneliness and despair. Its something we avoid talking about because its too hard and painful. Yet in this book, @leigh_sales deliberately seeks out people who have suffered tremendous trauma and loss and asks them the questions we are all curious to know the answers to but wouldnt have the courage to opportunity to ask. This book is such a well written and heartfelt account of what happens when ordinary people are faced with life changing events and the resilience that most of us dont know we would have. I certainly recommend it to anyone who fears these events- deaths, natural disasters, terrorism, suicide. Despite my frequent tears, I really feel like this book has given me more confidence that I would be able to cope if ever an extraordinary event changes my ordinary life. Its also reinforced to me a lesson that I was fortunate enough to learn quite a few years ago now when a friend passed away from bowel cancer- your life is short! You dont know when it will end or change forever! Embrace it, live it and store the memories for future use! Have you read this book yet? If not, I highly recommend it . . . . . #leighsales #anyordinaryday #lifelessons #resilience #facingourfears #holidayreading #holidayreadinglist #liveyourlife #makingmemories #empathsbelike See more

20.01.2022 Hip Thrust Technique Like bridges, I often see people performing hip thrusts in a way thats not optimal for their abdominals or glutes. This short video explains a few things for you to check a some tips for getting more benefit for your abs and glutes and reducing low back pain. Do you do hip thrusts as part of your routine or not?

19.01.2022 INTERMEDIATE FITBALL CORE! Heres a little ab workout for those of you who need some progression. I will film this with complete instructions and some bonus exercises for my website subscribers later this week. Do however many reps you can manage with good technique and no breath holding or symptoms. 1 Hip thrusts - keep ball still... 2Seated lean backs- check abs for bulging/doming 3 Modified front support with arm movement 4 Knee pulls with ball 5 Pike with ball 6 Dead bugs with ball between thigh/opposite arm 7 Dead Bugs with ball in hands 8 Bum lift plus knee bend Save for later and tell me if youre going to give them a try . . . . . #fitball #fitballworkout #fitballexercises #coreworkout #coreexercises #coreexercise #corestrengthening #corestability

19.01.2022 Last week a lot of you said that you dont do any weight training because you are scared of making your prolapse worse. I promised to do a post on this, so here it is! First thing to consider is the fact that we lift weight anyway- whether youre doing weight training as an exercise or not. We lift children, prams, shopping bags, mattresses etc and dont even think about it. So we need to prepare your body for these demands and learn to do it in a way that protects your prol...apse or weak pelvic floor. With prolapse, its about reducing pressure on the pelvic organs. The most common ways we do this is to exhale during the effort and engage our pelvic floor muscles. This should work for most people but if not, just try different techniques to find what feels best for you! Consider what weight you start on. Start light to develop control and coordination but build up as this allows. Monitor for an increase in symptoms but dont be afraid to progress slowly. Hope this helps! Dont forget to visit my website if you want access to lots of graduated strengthening exercises to build your strength with confidence! Give me a below if you feel a bit more confident to try some weight training now! . . . . . #weighttrainingforwomen #workoutsforwomen #workoutsformoms #workoutsformums #resistancetraining #pelvicfloor #pelvicfloordysfunction #pelvicfloormuscles #pelvicfloorrehab #prolapse #prolapseduterus #bladderprolapse #exercisesforwomen #newmomtips #newmomworkout #newmumshub #afterbabyworkout #postbabyfitness #postbabyworkout #postpregnancyworkout #postpregnancyfitness See more

18.01.2022 AB PROGRESSIONS! So youve been working on dead bugs and single leg lowers for ages now and want to start progressing towards double leg work but its a massive leap in terms of strength, control and confidence. For many years we were told to avoid any exercise like this if you had a weak pelvic floor or diastasis. But if you are building up your strength and control, this may be an achievable progression for you. Once youve mastered the standard dead bugs, try using some th...eraband to get a little more comfortable with some double leg movement. The theraband will help to support the weight of your legs so you can focus on your technique. Remember though, these arent starting out exercises for most people- they will be a progression option. If youre up to this, give it a try and let me know how you found them. Just a tip- the stronger the theraband the more support for your legs. 1 Double leg stretch 2 Double leg lowers 3 Double leg lowers (bent knees). Notice I play around with arm position to see what works best. . . . . . #coreworkout #coreexercises #coreexercise #corestrength #coreprogression #therabandworkout #theraband #abworkout #abexercise #abexercises See more

18.01.2022 LEAKING WHEN YOU JUMP?? Try these tips!! 1 Land with soft knees so your muscles can absorb the forces of landing and there is less pressure on your bladder 2 Lean forwards slightly and stick your hips back as you land 3 Exhale and draw pelvic floor in as you land... 4 Start with mini jumps and slowly build up as you get stronger and more coordinated Save these tips, forward to a friend and comment below to let me know if they help x . . . . . #pelvicfloortraining #pelvicfloorrehab #pelvicfloorphysio #pelvicfloorexercises #momlife #mumlife #mumhacks #momhacks #leakageproblem #stressincontinence #incontinence #prolapse

18.01.2022 LOW BACK PAIN WORKOUT! Ive had some questions about what exercises to do if you have a sore back. And like everything theres no one-size fits all approach but these are the most common exercises I start with. The best thing you can do for your back is move. Try to get stronger, stretch and dont stay in the one position/posture for long periods of time. 1 Pelvic tilts and bridges. Get that movement through your lower back with tilts, then use your glutes with bridges. Aro...und 10-15 reps 2 Mini curl ups- dont strain! Use your pelvic floor. 3 Supported table top toe taps- dont move lower back. Engage pelvic floor and deep abdominal muscles. Dont feel pressure in your lower back. 4 Hip stretch. 2/side 5 Hug knee to chest for a stretch, then stretch the hamstring. Swap sides 6 Hands and knees- leg stretch then curl into chest. 6-10 per side 7 Bird - dog exercise. Keep trunk and pelvis as still as you can. 10-12 in total 8 Childs pose stretch 9 Hip flexor stretch plus side stretch- make sure your bum is tucked under (posterior pelvic tilt) Save for later and tag your friends below who get back pain!! . . . . . #lowbackpain #lowbackpainrelief #backpain #backpainrelief #backpainexercises #homeexercises

17.01.2022 A little fun for my bowel health message today x

17.01.2022 NEW MUM? WEAK PELVIC FLOOR? PROLAPSE? But want to return to jogging or sports involving running? There are many factors to consider when returning to running or high impact sport, some of which are too complex to discuss here. What we can do though, is make sure that you are starting to prepare your lower leg strength for the demands of these types of activities to prevent injury and improve your bodies ability to cope well. These few exercises are a simple progression from b...asic level exercises and are taken from a workout I recently posted on my website. They are also a good way to start preparing for jumping if you have pelvic floor issues. Ive kept the audio from the workout so you can hear some of my cues. If you think you might benefit from more of these types of exercises, you will enjoy my Return to Running Program. The workouts are included as part of my 1 and 3 month website subscriptions or can be purchased separately (lifetime access). Are you someone whos stuck on basic exercises or someone who has pushed ahead a little too quickly and had some negative consequences? Id love to hear your experiences/fears/wins below x . . . . . #runningmom #runningtips #runningmama #runningexercise #runningexercises #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloordysfunction #pelvicfloorhealth #pelvicfloormuscles #bladderleakage #urinaryincontinence #prolapse #pelvicpain #newmom #newmum #netballers #mumswhorun #runningmums See more

16.01.2022 INTERMEDIATE AB WORKOUT- No Equipment needed Heres a little ab workout I did this morning and thought Id share it for you guys. These arent beginner level but even so, some of you will find them hard, some of you will find them ok. Im not going to tell you how many to do because it will be individual. Go until you lose your control or fatigue too much. Ill film a detailed instruction of this workout for my website subscribers once I get back home. 1 Curl up with legs i...n table top 2 Curl up and hold as tap 1 foot down, alternating 3 Curl up with reverse curl 4 Dead Bugs 5 Seated lean back- play around with different arm movements 6 Side plank- keep top leg elevated 7 Knee hovers with step back to plank 8 Lean backs 9 Bicycles- slow and controlled Save for later and leave me a below if youre going to give these a try x . . . . . #abworkout #abworkouts #abexercises #abexercise #coreworkout #coreexercises #corestrength #strongabs #strongcore #workoutsforwomen See more

15.01.2022 SUNDAY ADVENTURES Amazing day spent exploring our front and back yard from the beach to the hinterland! I wish all Sundays could be so relaxing Started with a quick surf at Noosa then off to brunch at @cooloolaberries On the way home we dropped in to @dingo_creek_wine for a wine testing and cheese platter. Finished an amazing day with a stroll up Mt Cooroora ... How did you spend your Sunday??? . . . . . #visitnoosa #visitgympieregion #cooloolafarmtrail #sundayfunday #sundayvibes See more

15.01.2022 The amazingly unique vulva! Yet so many women feel embarrassed about the appearance of their genitals. The rise of cosmetic surgery on female genitals ie. labioplasty is disturbing and in most cases completely unnecessary! So why the rise of women deciding to cut off bits of their flaps? Well it would appear that the porn industry and censorship laws are to blame for a lot of it. It turns out that porn censorship has resulted in only tiny labia being shown. For some reason fe...male genitals are offensive yet a penis isnt. So anyway, the adult film actresses are selected based on how small their labia are or the film is edited. The result- women (and men) start to see only tiny labia and suddenly think that there is something wrong or grotesque about theirs!!! Newsflash ladies- they are all different and all completely normal. Big, small, symmetrical, assymetrical, droopy, minimal. When doing pelvic floor internal examinations Ive had so many women either make an awful comment about their anatomy or about my job and apologise to me!! Its insane. These are completely normal parts of our body and shouldnt be agonized over or apologized for. So please dont avoid getting a pelvic floor exam because youre embarrassed about your vulva and please dont go getting bits of it cut off because you think it doesnt look right When we examine your pelvic floor were not judging the prettiness of your vulva! Were looking at the functioning of your muscles, we are looking for prolapses and leakage and feeling for muscle tears or trigger points. Not judging aesthetics. The woman in the porn video has been selected for her genitals so they pass censorship rules. Not because she represents whats normal in females. Image from @verge . . . . . #femalegenitalmutilation #vulvas #loveyourvulva #allvulvasaredifferent #womenshealth #womenshealthmatters #normalizenormalbodies #youarenotbroken #vulva #positivebodyimage #positivebody #bodypositivity #bodypositivemovement See more

14.01.2022 Ive done a couple of posts on these but thought Id show you what they look like and explain how to use them. They can be a great way to bring variety and challenge to your pelvic floor exercises. Im in the process of having these in my online store but in the meantime if youd like to purchase, just message me. Have you ever used anything like this before? Let me know below if you have/havent and whether you would consider it x . . .... . . #pelvicfloorexercises #pelvicfloor #pelvicfloorstrengthening #pelvicfloorrehab #pelvicfloorphysio #incontinence #prolapse #weakbladder #bladderproblems #postbabybody #postpregnancybody #afterbabybody #bodyafterbaby #menopause #perimenopause #womenshealthmatters #femalehealth #womensupportingwomen #momlife #mumlife See more

14.01.2022 TECHNIQUE TIP- Quads stretches! Most of us have tight quads but the way you stretch them might not be as effective as you think. Try these tips to feel the increased stretch and let me know if this increases the stretch for you x 1 Hold a posterior pelvic tilt (bum tucked under) 2 Try to bring knee backwards while maintaining the pelvic tilt 3 Dont pull the knee away from body in a sideways motion... 4 Dont twist the lower leg . . . . . #legstretches #legstretch #quadstretch #stretchesforkneepain #kneepainexercises #hippainrelief #runnersbody #stretchingexercises #techniquematters See more

13.01.2022 Let that sink in for a minute! We all have things that we want to change in our lives, but are we doing the daily things that will bring about change? While it applies to all areas of our lives, as a Physio, I am often dealing with the physical changes people need to make- exercise, stretching, strengthening, balance etc As mothers, one of the most important things we need to do is look after our pelvic floor!! I cant stress enough how many older women express their disappoi...ntment at not having the information they needed to take care of their bodies when they were younger. We now live in an Information age where we have an abundance of resources yet people still ignore good advice. Im pretty sure if your child needed to do specific daily exercises for an issue you would make sure it happened! Yet we ignore our own physical needs. 10 minutes is all it takes to do your pelvic floor exercises so please dont say you dont have time! Now go do them and comment a below once you have!!! . . . . . #pelvicfloorexercises #pelvicfloor #pelvicfloordysfunction #pelvicfloorhealth #pelvicfloormuscles #bladderproblems #prolapse #urinaryincontinence #momlife #mumlife #momsofinstagram #mumsofinstagram #postbabybody #postbaby #postpregnancybody #postpregnancy See more

12.01.2022 I needed women to show their natural bodies without the need for hiding them away. I needed to see that you didn’t have to have the dimensions of a model to be beautiful I needed to see that women ate and exercised for love and health, not as punishment for an imperfect body I needed to see that it’s ok to be yourself, even if some people don’t like that I’m glad I saw women discussing body parts and effects of child birth openly- I’m grateful for that!... I’m glad I saw women pursuing their hobbies even as mothers! Grateful again! What do you wish you had seen as a girl??? . . . . . #womenasrolemodels #femalerolemodels #femalerolemodel #womensupportingwomen #womensupportwomen

11.01.2022 In case you needed to read this today! Its not a race or a competition. Dont give up! Keep going. One step at a time, one day at a time, one rep at a time. You are worth the effort. Most of you follow me for pelvic floor advice, core exercise or general exercise so the same applies for all of these things. Whats the alternative? Giving up? Then you just get weaker or more symptomatic. Hang in there mumma! Tag a friend who needs to read this x . .... . . . #progressnotperfection #keepgoingforward #dontgiveup #pelvicfloorexercises #pelvicfloordysfunction See more

10.01.2022 Hey mumma! Sick of your leaky pelvic floor Here’s how you can get control of your bladder again! 1 Get your pelvic floor checked by a #womenshealthphysio Learn a good pelvic floor muscle contraction technique and do the exercises regularly!!!... 2 Don’t strain when using your bowels This constant straining weakens your pelvic floor muscles and can worsen prolapses 3 Make sure you are drawing in those pelvic floor muscles prior to coughing, sneezing or lifting/exertion. You need to re-train them to do this automatically. Don’t just cross your legs and hope for the best 4 Strengthen your other muscles too- glutes and core are super important 5 Keep your weight in the healthy range - excess weight, especially abdominal- puts extra pressure on your pelvic organs and pelvic floor muscles 6 Make sure your pelvic floor muscles are being incorporated into exercise and movement where needed! This is a step that most women don’t do! If your doing a jump squat or lifting a heavy weight, your pelvic floor muscles should be switching on at some point to support you. If not, they need to be trained! Don’t start high impact exercise if you can’t control your bladder and leak! Start with low impact and learn strategies to help reduce leakage! Need help? My online on-demand workouts for women are designed to teach you how to integrate your pelvic floor and core muscles into your workout and teach you modifications or progressions as needed! Link in bio x . . . . . #pelvicfloor #pelvicfloorweakness #pelvicfloormuscles #weakpelvicfloor #bladderleakage #leakybladder #urinaryincontinence

09.01.2022 LADIES- LISTEN UP! Please dont do yourself the injustice of living the rest of your life reliant on pads and too embarrassed to exercise in public for fear of leakage. You need to get help now! Dont be fearful or ashamed to ask for help. Its so common but often easily treated. As health professionals we love helping others and we will do everything we can to help you! The problem with ignoring leakage, other than the financial and emotional costs, is the fact that things ...often deteriorate further as you age and become post-menopausal. Yes, you will need to start with some boring exercises but you will also be taught how best to return to the activities you love! You deserve to have a life that isnt limited by your bladder, but, you will need to commit to putting in the work too! Dont know where to start? Speak to your doctor or #pelvichealthphysio . If you dont have access to a #pelvichealthphysio try watching my pelvic floor exercise videos on highlights or IGTV. Feel free to reach out and ask me any questions you may have x . . . . . #pelvicfloorexercises #pelvicfloorphysicaltherapy #pelvicfloor #pelvicfloordysfunction #pelvicfloorhealth #pelvicfloormuscles #lightbladderleakage #bladderleakage #incontinence #urinaryincontinence See more

08.01.2022 SPECIAL OFFER! For the next 4 days, Im going to do up a free personalized 4 week program to anyone who subscribed to my website for a 1 or 3 month period. A lot of you dont even know about my website so heres a shameless piece of self promotion My website is your one stop Mums exercise shop! I have filmed over 60 workouts just for women like you so its like taking a personal class with me. From very beginner pelvic floor and core rehab videos through to toning workouts ...and lower impact HIIT style as well as a return to running program. Not a mum? Dont worry, you can do them too! Great low impact but high effectiveness workouts. These are what I do most days at home. Some are with equipment, some without. Short or longer workouts, you can pick. And the best thing is they are super affordable. Working out with a Physio in the comfort of your home for less than $20 PER MONTH!!! So if youve been considering it or need some motivation or guidance with your workouts, go to the link in my bio and let sign up. Ill email you to sort out your free program to get you started! But only for the next 4 days!!! Tag a friend below who might want to workout with me x . . . . . #homeworkout #homeworkouts #workoutsforwomen #workoutsformoms #workoutsformums #workoutsforbeginners #onlineworkouts #afterbabybody #afterbabyworkout #postbabybody #postbabyfitness #postpregnancybody #postpregnancyworkout #postpregnancyfitness #exercisesforwomen #coreworkout #coreworkouts #coreexercises #diastasisrecti #diastasisrectiexercises #pelvicfloorexercises #pelvicfloorexercise #pelvicfloormuscles #pelvicfloordysfunction #womenshealth #physioexercises #sunshinecoastbusiness #sunshinecoastmums

08.01.2022 Progressing core exercises with hand weights If you are wanting to add some challenge to your core control exercises, try adding some small hand weights. Im using 1 kg weights here to add some leverage and make the exercises more challenging. 1 Opposite arm/leg stretch from table top 2 Opposite arm/knee open ** Maintain pelvis position ie. dont roll hips) 3 Opposite arm open as both knees roll one way . ** Keep chest facing ceiling ... 4 Bridging with arm pull downs 5 Toe taps from table top with opposite arm stretch 6 Hands and knees- opposite arm and leg stretch then curl in 7 Opposite arm lift from side as leg remains extended 8 Sit backs with arm raise**Keep body straight and core engaged Try 2-3 rounds Focus is- * slow controlled movement * drawing in pelvic floor and lower abs as you perform the hard part of the exercise * Release these muscles on the rest phase * Try to exhale on the hard bit and inhale on the rest If you want me to check your technique, upload a video of yourself and tag me in it. Be sure to share with someone who you think would like to try this workout at home . . . . . #coreworkouts #postpartumrecovery #postpartumexercises #pelvicfloorexercises #pelvicfloor #pelvicorganprolapse #diastasisrecti #diastasisrectiexercises #diastasisrectirecovery #corestrength

08.01.2022 Are you one of the many women who get some bladder leakage? If so, WHEN DO YOU LEAK??? Most often its NOT when lying down! A lot of people tell me that they do pelvic floor exercises but they still leak. And when questioned further, a lot of these people do their pelvic floor exercises lying down. You need to think about what positions or activities you do that cause leakage and train in those positions or for mastering those activities. The pelvic floor is under most load i...n upright compared with lying so it only makes sense that you need to progress into these positions. The pelvic floor needs to function in varying positions but also when performing dynamic movements. So make sure your pelvic floor program addresses these functional strength requirements which basically means that youre not just doing kegel style holds as the only strategy for improving your pelvic floor. You need to integrate these muscles into exercise if increasing intensity. Seek appropriate help and guidance on program progression from a Physio who is trained in Continence and Pelvic health. If you dont have access to one, my online workouts provide a great progressive exercise program for the pelvic floor and core (link in bio) So tell me which position you normally do your pelvic floor exercises in. . . . . . #functionaltraining #functionalfitness #pelvicfloor #pelvicfloorexercises #pelvicfloorhealth #pelvicfloordysfunction #postpartumbody #postpartum #postpartumfitness #mummytummy #postbabybody #postbaby #postbabybelly #postbabyfitness

08.01.2022 BREATHE! It’s cliche but breathing really is so important for the optimal functioning of the pelvic floor and core. When women return to exercise that is too hard too soon, they often employ a breath holding strategy or overuse the oblique abdominals with poor integration of the pelvic floor and core. Take some time throughout the day to do a quick self check of your breathing . Are you relaxed in your breathing. Is your neck relaxed? Your shoulders shouldn’t need to r...ise with relaxed breathing. Are your lower ribs expanding and your tummy relaxed as you breathe in (as it should) OR are you lifting your chest and drawing your tummy in as you take a breathe in ( not optimal) The exhale should be effortless! Working on a good breathing pattern is the best way to set a good foundation for your pelvic floor and core. It will also help to reduce neck muscle tension and mild anxiety often. So- stop and take a minute now to observe your breathing pattern and let me know below if it’s optimal or if it needs work! . . . . . #breathwork #breathingexercises #breathingtechniques #coreengagement #coreexercises #corerehab See more

07.01.2022 Sound on! NEVER BE AFRAID TO TRY SOMETHING NEW- No matter how silly you feel (and look ) Ive been wanting to learn to skate because I know it will help my surfing. Thing is, Im like a fish out of water when Im on a moving surface. I just am pure kook! But yesterday I strapped on the pads (safety first) and got my hubby and youngest to give me a helping hand. I especially love my sons motivational talk/ coaching skills . Now we all laughed so hard but I think its really... important to show your kids that its ok to try something new, even if you completely suck at it. And sometimes you just need to have a laugh at yourself - STOP TAKING LIFE SO SERIOUSLY! Our kids watch and learn from us all the time - have a think about what youre teaching them. For those of you concerned- I survived with no injuries Whats something you want to learn to do or are working on but really suck at. I think this will be a challenge for me for some time . . . . . #kookoftheday #momswhocantskate #learnsomethingnew #dontbeafraidtofail #livelifewithnoregrets #ifnotnowwhen #imnotgettinganyyounger #challengeyourself #rolemodel #momofboys #mumofboys #momof3boys #mumof3boys #weekendfun #unco #tryanyway See more

07.01.2022 If cord swimmers can be cool, why cant cord bellies and thighs??? #weartheswimsuit #weartheshorts Set your own rules and never be ashamed about common, natural skin marks. They add texture . .... . . . #normalizeallbellies #normalizeallbodies #normalizenormalbodies #mumbod #mumbodies #mombod #positivebodyimage #positivebody See more

07.01.2022 NEW MUM (or OFFICE WORKER) STRETCHES!! So many new mums (and office workers) complain of neck and upper back pain! This comes about due to the demands of the job and sustained postures that are often required. This little sequence of stretches are easily done while sitting or when having a short rest break. Turn your sound on as the videos have instructions. I would hold each stretch for around 10-15 seconds x Save for later or tag a fellow mum or office worker who needs thes...e stretches . . . . . #neckpain #stretchesforbackpain #stretchesfornewmoms #postpregnancybody #postpregnancyexercise #postpregnancystretches #postbabybody #postbabyexercise #breastfeeding #breastfeedingmom #breastfeedingmama See more

07.01.2022 New workouts, free 4 week program and winner announced - https://mailchi.mp/cor/boxing-day-sale-comes-early-12913323

07.01.2022 Not often you guys see me out of activewear or swimmers Enjoyed putting on a new dress to help my sister celebrate her baby shower. And who doesnt love a dress with pockets!!! Great work @queenthelabel on making a cute but functional dress! Its funny, I used to hate wearing dresses or the colour pink until I had 3 boys. Now I love a good dress and a bit of pink to girly up my world. Are you a dress girl or a pants girl??? . .... . . . #queenthelabel #dresses #dressup #babyshower #sundayfunday #sundayvibes #mumlife #momlife #momofboys #mumofboys #girltime #idontalwaysweargymclothes #dressups See more

06.01.2022 BOOTY BURN Grab a booty band and fire up those glutes Super important muscle group for lower back and pelvic support as well as hip, knee and foot alignment and control. Great mates with your pelvic floor too- WINNING! Im using @maximusbootybands grey (light resistance) while Ive still got some knee pain. 1 Donkey kick plus pulses x 15 2 Straight leg lift x 15... 3 Fire hydrant x 15 4 Crab walks -until it burns 5 Skaters x 10 6 Scooters x 10 Do 1-3 rounds depending on your strength level Save for later and tag a friend who might like to try this. Make sure you let me know if you like these exercise ideas so I know to keep posting . . . . . #glutes #glutesworkout #glutestrength #glutesworkouts #glutesexercise #glutesonfire #bootyworkout #bootybandsworkout #bootybandworkout #bootybandsworkouts #bootyband #homeworkouts #homeworkout

06.01.2022 Its tempting right? Youve had a baby or 3 and want to tone up and get stronger so you sign up for the latest HIIT class or boot camp class. You are sold on the images of six pack abs, lean legs and a perky butt So you turn up and start doing box jumps, jump squats, sprints, burpees and planks on a weak foundation. Some people may survive it, but many of you will notice leakage. Some of you will feel heaviness in the vagina or get pelvic pain and need to take time out or ...give up on exercise all together. But its not the exercise thats bad, its the type of exercise for where youre at! If you are getting these symptoms, it means that youre muscles/ level of control isnt strong enough or up to the task..... YET..... to manage these exercises. The fact is, you need to get awareness of, and build up the strength in your pelvic floor and deep core muscles first. And this happens with easier rehab-style exercises first, then progressing to gradually harder and more loaded exercises. There are no bad exercises. They just need to be appropriate for where your strength and control is now! And that will change and improve over time if you put in the work!!! Not sure where to start or how to progress??? Ive put together a series of pelvic floor and core integration exercises as well as low impact workouts designed for mums JUST LIKE YOU!!! Want to know more? Message me or visit my website (link in bio) . . . . . #postpartumbody #postbabybody #postpartumbelly #postpartumfitness #postpartumworkout #postpartumworkouts #postbabybelly #postbabyworkout #postbabyfitness #pelvicfloorexercises #workoutsforwomen #bodyafterkids #bodyafterbaby See more

06.01.2022 If you experience tightness at the front of the hips or you stand with a deep curve in your lower back, this stretch is for you! Watch as I talk about the best technique to optimize your stretching session! If you need this stretch be sure to give it a go and comment below if you found the tips helpful!

05.01.2022 Here’s today’s pelvic floor live for those of you who aren’t on Instagram x

04.01.2022 So excited to be linking up with Twinfo!

04.01.2022 HAMSTRING STRETCH FLOW!! There are lots of ways to stretch your hamstrings but these are a few of the ones I usually use put together in a little sequence. The main mistake people make when stretching their hamstrings is they bend their lower back too much. When you do this, you tuck the pelvis under. The hamstrings attach to the pelvis so you need to keep a neutral spine to target the hamstrings. Keep the foot relaxed for pure hamstrings or pull the toes back GENTLY to add a... sciatic nerve component! Save for later and tag your friends who are always complaining of tight hamstrings . . . . . #legstretches #legstretch #hamstrings #hamstringstretch #hamstringstretches #hamstringflexibility #hamstringmobility #homeworkout #homeworkouts #onlineworkouts #physioexercises #workoutsforwomen #workoutsformoms #workoutsforbeginners #workoutsformums See more

04.01.2022 Heres todays pelvic floor live! Now go watch and do your exercises

04.01.2022 GLUTE RING WORKOUT! Its a quickly but it burns!!! Grab a Pilates ring and give it a go 1 Lunges with ring. Place the end of the ring where your foot is then step back. 2 Bridging with ring around knees - push out against ring as you bridge 3 Leg lift against the ring- make sure legs are straight and in line with the body... 4 Both legs lift ring up- keep legs in line with body 5 Top leg 1/2 circles- trace the top half of the ring with your foot So who has a ring??? Do you use it? Ive got a couple for sale on my website if youre interested in grabbing one (link in bio) . . . . . #pilatesbody #pilatesring #pilatesmat #pilatesglutes #glutes #glutesworkout #homeworkout See more

03.01.2022 HEY MUMS!! Your kids are watching and listening! What are you teaching them? Those kids cant hear you when youre calling them but you can be damned sure theyre listening! Weve all had a child profoundly express themselves using swear words we never thought theyd heard right Every time you say something awful about your body- THEY HEAR Every time you sit out of an activity because your body embarrasses you- THEY SEE! Every time you wont try something new because you do...nt want to fail or look silly- THEY SEE THAT TOO! Using exercise and diet to punish rather than for health- YEAH THEY SEE THAT TOO! If you wouldnt tell your daughter or best friend that their cellulite or tummy rolls disgusted you, dont say it about yourself! If you wouldnt want your child to never try something new for fear of failure, dont model that behavior! These patterns need to be un-learned, NOT passed on! So.... what habit are you going to commit to changing? Write it down below so youve expressed it . . . . . #ourkidsarewatching #whatareyoutellingyourkids #rolemodels #kidsaresponges #beagoodrolemodel #stopbodyhate #positivebodyimage #positivebody #bodyimagemovement #bodyimage #theylearnfromus #postpregnancybody #postbabybody #mombods

02.01.2022 Heres your Wednesday wake up! If your child needed to do rehab for an injury or condition, you would make it happen. Yet our own recovery, rehab or self care is somehow not important or a priority. That needs to change!! Every day I see the impacts of what happens when women dont look after or rehabilitate their bodies after having babies. I see what happens when that incontinence or prolapse is ignored. Dont do yourself the disservice of ignoring your own health needs. Y...ou are just as important as every other member of your family, if not more so when you consider the long term consequences of ignoring Womens Health issues. I always find it interesting and helpful as a practitioner to understand why people ignore issues. So tell me what stops you from dealing with your own physical health needs! Im really interested to know! And if you need help, but dont know where to start, please reach out x . . . . . #womenshealthmatters #womenshealthphysio #womenshealthawareness #pelvicfloorexercises See more

01.01.2022 LEG VEINS! Number 65409879 in the Marks of Motherhood Series Unfortunately I got the shitty genetics off my Mum that has left me covered in spider veins which I cant fix (yes, Ive tried numerous times). When theyre bad in summer I often get asked how I bruised myself! Not bruises- just veins. Tempting to want to cover things like this up under long pants but WHY??? Its normal and common so #weartheshorts What marks have your kids left you with??? Have you learnt to ...live with it or does it still bother you?? . . . . . #legveins #spiderveins #marksofmotherhood #postpartumbody #postbabybody #postpregnancybody #afterbabybody #bodyafterkids #geneticssuck #thanksmum #mumsofinsta #momsofinstagram #momsofinsta #motherhood #motherhoodunplugged #motherhoodthroughinstagram #motherhoodintheraw #embraceyourself #positivebodyimage #bodypositive See more

01.01.2022 For those of you with belly wrinkles and stretch marks. For those of you with bellies that hang when you lean over. For those of you who still have a diastasis recti! You are ok! You are normal! You arent broken and you can still be strong and do all the things you want to do. Postpartum is just a different normal with ongoing changes as you rehabilitate your body after child birth. Ive had 3 huge babies that stretched my tummy. Standing up it looks pretty flat. On my hand...s and knees it looks like this. Do I care? No! Its just skin and stretched tissue. Underneath Im strong and getting stronger. Hope this helps someone today x . . . . . #postpartumbody #postpartumbelly #postpartumabs #postpregnancybody #postpregnancybelly #postbabybody #postbabybelly #postbabyabs #diastasisrecti See more

01.01.2022 Baby wipes are the tool for everything !!! My kids are all teenagers and I still have baby wipes stashed everywhere!!! Should by shares in the company!!! What other piece of equipment do you still carry around from the baby days that surprises you? I still have a whole heap of plastic plates and cups and a set of toddler cutlery . . .... . . #motherhoodthroughinstagram #motherhoodunplugged #motherhoodjourney #momlife #mumlife #realmomlife #realmumlife #sunshinecoastmums See more

01.01.2022 If you’ve just joined the gym, started classes or joined the latest fitness influencers 12 week program and you’re noticing any of the following symptoms, take notice- You struggle to do the exercises and feel like your belly and pelvic floor are straining (holding your breath is common too) You leak during the workout or get urgency afterwards Keep getting injured or experiencing joint pain or vaginal heaviness afterwards You’re not seeing any improvements in your ab...dominal tone and your belly looks bigger These are all warning signs. You might be pushing yourself at a level that’s too intense for where your strength and control is at right now. It doesn’t mean that you won’t get there, but other alternatives might be more appropriate. Ask for modifications or consider your options. Looking for something low impact but effective you can do from home with guidance and progression/modifications?? Consider my on-demand workouts for women (link in bio) or send me a message x . . . . . #lowimpactworkout #workouttips #workoutmodifications #workouteffect #exercisetips #pelvicfloordysfunction #pelvicfloorhealth #pelvicfloorphysio #pelvicfloorweakness #bladderleakage