Social Media Images - Core and Pelvic Floor Strengthening Bundle | Healthinomics

Use this collection of core and pelvic floor strengthening facts, tips and exercises to help strengthen your social media following, too!

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The Core and Pelvic Floor Strengthening Bundle includes 20 beautiful images:

Social Media Images - Core and Pelvic Floor Strengthening Bundle | Healthinomics

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  1. What exactly is the “core”?
    The “core” is comprised of a network of muscles in the stomach, back and butt. These muscles work together to keep your posture tall and your back safe from any strains or unwanted forces that can cause pain or injury down the road.
    Source: Shape
  2. What are the muscles in the “core”?
    Here are some of the muscles that make up your core:
    Inner Unit (Deeper Muscles)
    • Pelvic floor muscles
    • Diaphragm
    •Transverse abdominals
    • Multifidus Outer Unit (Superficial Muscles)
    • Rectus abdominals (six pack)
    • External obliques
    Source: Training Your Pelvic Floor Muscles, The University of Glasgow
  3. Where is the Pelvic Floor Muscle?
    The pelvic floor acts like a hammock that supports your bladder, uterus, vagina, and rectum. Basically, it consists of the muscles, ligaments, tissues, and nerves that you never really think about, but actually really need.
    Source: Prevention
  4. Did you know? Some people think the core is the six-pack area!
    Surprisingly, even if you have a visible six-pack, which is a great measure for training and nutrition plan progress, you could still have a weak core.
    Source: Elle
  5. Why Bother with Core Strength?
    A stronger pelvic floor and core strength can reduce your risk of incontinence, improve your sexual health, blood circulation and cell renewal to the pelvic area.
    Source: Training Your Pelvic Floor Muscles, The University of Glasgow
  6. Factors that cause damage to the pelvic floor muscles
    • Frequent heavy lifting
    • Lack of general fitness
    • Being overweight
    • Childbirth
    • Long history of constipation
    • Surgery in the pelvic region
    • Chronic cough
    • Menopausal changes
    Source: Training Your Pelvic Floor Muscles, The University of Glasgow
  7. How do I engage my core?
    Place two fingers on the bones on the front of your hips. Move your hands in an inch towards your belly button and down an inch towards your toes. When you contract your core correctly, you should feel a gentle tightening under your fingers, as if you took in your belt one extra notch.
    Source: Lumbar/Core Strength and Stability Exercises, Princeton University Athletic Medicine
  8. Listen up, girls! Pregnancy and childbirth can put stress on and damage the pelvic floor
    If you are planning to have a baby, you’re pregnant or you’ve had a baby (or a few), now is an especially important time to pay attention to those muscles downtown.
    Source: QLD Health
  9. Benefits of Pelvic Floor Exercises for Women
    Exercising these muscles before falling pregnant and during pregnancy can:
    • Decrease the damage done to the muscles by the strain of carrying a growing baby.
    • Decrease the risk of injury during a vaginal birth and speed up recovery afterwards.
    Source: Shape
  10. To make your pelvic floor strong, it’s important to learn how to activate it
    Here’s a trick: Sit on the toilet, begin urinating and then stop the flow. The muscles you use to make that happen are what make up your pelvic floor and should be activated while performing core strengthening exercises.
    Source: Shape
  11. How do you contract the pelvic floor muscles?
    Lie, sit or stand with your knees slightly apart. Tighten up your back and front passage as though you are trying to stop yourself from passing wind or urinating. The feeling is one of a “squeeze and lift” closing and drawing up the front and back passages. This is called a pelvic floor contraction.
    Source: Training Your Pelvic Floor Muscles, The University of Glasgow
  12. What Are Kegel Exercises?
    Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises discreetly at any time, whether you’re sitting at your desk or relaxing on the couch. Simply contract and relax your pelvic floor muscles.
    Source: Mayo Foundation for Medical Education and Research
  13. Easy Exercise To Strengthen Your Pelvic Floor
    Bridge – Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale, engage your pelvic floor, and lift your hips. Hold for up to 10 seconds (keep breathing). Lower your hips back down and release your pelvic floor. Do 10 repetitions.
    Source: Prevention
  14. Easy Exercise To Strengthen Your Pelvic Floor
    Wall Squat – Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Rest for 10 seconds. Do 10 repetitions.
    Source: Prevention
  15. Easy Exercise To Strengthen Your Pelvic Floor
    Jumping Jacks – Start with your legs together. Engage your pelvic floor as you jump your legs apart and bring your arms overhead. Release your pelvic floor as you hop your legs back together. Repeat for 30 to 60 seconds.
    Source: Prevention
  16. Easy Exercise To Strengthen Your Pelvic Floor
    Dead Bug Crunch – Lie on your back. Extend your arms straight up toward the ceiling. Inhale, engage your pelvic floor, and extend your right arm beyond your head and right leg forward. Release pelvic floor and draw arm and leg back to starting position. Repeat with left arm and leg. Do 10 repetitions on each side.
    Source: Prevention
  17. Easy Core Strengthening Exercise
    Supine Abdominal Draw In – Lie on your back on a table or mat, knees up with feet flat on table or mat; pull the abs in and push your low back to the table or mat. Repeat 20 times.
    Source: Lumbar/Core Strength and Stability Exercises, Princeton University Athletic Medicine
  18. Easy Core Strengthening Exercise
    Abdominal Draw In with Knee to Chest 
    – Lie on your back on a table or mat. Draw one knee to the chest while maintaining the abdominal draw in. Do not grab the knee with your hand. Repeat 10-20 times each leg.
    Source: Lumbar/Core Strength and Stability Exercises, Princeton University Athletic Medicine
  19. Easy Core Strengthening Exercise
    Prone Cobra – Lie on your stomach with your arms at your side. Lift your head and chest off the mat; hold your glutes tight and squeeze your shoulder blades together. Hold briefly and return to starting position. Repeat 10-20 times.
    Source: Lumbar/Core Strength and Stability Exercises, Princeton University Athletic Medicine
  20. Easy Core Strengthening Exercise
    Abdominal Draw In Seated on Yoga Ball
    – Begin by sitting on a yoga ball with your spine straight, knees at 90 degrees and your hands on your hips. Your feet should be shoulder width apart. Draw in your abdominal muscles and maintain this position for 3 – 5 seconds. Repeat 10 – 20 times.
    Source: Lumbar/Core Strength and Stability Exercises, Princeton University Athletic Medicine
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