10 Exercises Revealed by Pelvic Floor Strong System of Alex Miller
The Pelvic Floor Strong System by Alex Miller includes a variety of exercises designed to strengthen the pelvic floor and core muscles, helping improve bladder control, reduce diastasis recti, and alleviate lower back pain.
Here are 10 key exercises revealed by the program:
- Kegel Exercises: Core to the program, these exercises help in strengthening the pelvic floor by contracting and relaxing the muscles around the bladder.
- Core Breathing: Involves deep diaphragmatic breathing to engage both the core and pelvic floor muscles for improved control and stability.
- Bridge Pose: Lifts the hips while engaging the glutes and pelvic floor, helping with lower back pain and overall core strength.
- Pelvic Tilts: Gentle rocking of the pelvis to strengthen the lower back and improve posture.
- Chair Workouts: Seated exercises targeting core and pelvic floor muscles, ideal for those with limited mobility.
- Leg Lifts: These focus on the lower abdominal and pelvic regions, improving core stability.
- Bird-Dog Pose: A balance exercise that strengthens the core, glutes, and pelvic floor by extending one arm and the opposite leg.
- Squats: Engages the pelvic floor and helps improve muscle tone in the lower body and core.
- Pec Stretches: Improves posture by targeting the upper body, crucial for aligning the pelvic region properly.
- Plank Variations: Strengthens the entire core, including the pelvic floor muscles, by holding a plank position for several seconds.
These exercises form a comprehensive routine aimed at improving pelvic health and overall core stability.
