In summary (to the busy ones who reads highlights :P):
- Transverse Abdominis aka inner core muscle (IMPORTANT FOR EVERYONE including Men!)
- Side Plank
Courtesy of the lovely fit2be, Nicole Crawford and Mummy Trainer. They all have at least 10 years of experience in the fitness industry plus experimenting their bodies too. I'm just about to embark the journey!
SquatsRe capping from my previous post on kegel vs no kegel, below is a more in depth description about the importance of squats.
In Nicole's post:
"Suggested tattoo for trainers, therapists, and athletes: Tighter does not equal stronger. It’s just tighter.” - Katy Bowman
Developing an (eventual) deep squatting habit (picture going to the bathroom while camping) to create the posterior pull on the sacrum and balance the work of the pelvic floor.
So how do you do them correctly? Here are a few tips from Katy:
“…all women are not accustomed to being delivered in the same posture; some will be on their Knees, as many in the Country Villages; others standing upright leaning with the Elbows on a Pillow on the Table…but the best and surest is to be delivered in their bed, to shun the inconvenience and trouble of being carried thither afterwards…” - Francois Mauriceau
No, pregnancy does not cause PFD. Can I say that again? NO, PREGNANCY DOES NOT CAUSE PFD. How do I know? Because research shows that the category of ailments that fall into PFD occur equally in women who have and who have not delivered babies. There are also women who have had 10 or 12 kids who have no pelvic floor issues. And, P.S., Pelvic Floor Disorder in men is also extremely prevalent and on the rise. So dudes, you gotta read this info as well. Read it, and then talk about it with other dudes. While you’re squatting, of course.