Core and Pelvic Floor Strengthening Bundle

Sharing core and pelvic floor strengthening images on social media can be super important for a bunch of reasons. First off, it spreads the word about how crucial these exercises are for everyone’s health. A strong core and pelvic floor can help with balance, make your posture better, and even reduce back pain. Plus, for women who’ve had babies, these exercises are like gold for getting their strength back.

When followers see these images, they get inspired to work on these areas too. It’s not just about looking fit; it’s about feeling great and keeping your body working right. And let’s not forget, that when you share your journey, you create a community that supports each other. That means more people cheering each other on and sharing tips. It’s all about helping everyone live their best life, one exercise at a time!

Inside The Bundle

BONUS 20 sample captions for you to share with your bundle!
BONUS Editable Canva Template!

The Core and Pelvic Floor Strengthening Bundle includes 20 beautiful pieces of visual content:

Image Content

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.
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.
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.
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.
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.
6. Factors that cause damage to the pelvic floor muscles: Frequent heavy lifting, Lack of general fitness, Being overweight, Childbirth – Forceps – Episiotomy, Long history of constipation, Surgery in the pelvic region, Chronic cough, Menopausal changes.
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 and 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.
8. Pelvic Floor. Pregnancy and birth can put stress on and damage the pelvic floor. So, 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.
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 vaginal birth and speed up recovery afterward. A strong pelvic floor can also make sex more enjoyable.
10. To make your pelvic floor strong, it’s important to learn how to activate it. Here’s a trick: sit on the toilet. From there, 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.
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.
12. What are Kegel Exercises? These exercises involve the squeezing and releasing of the pelvic floor muscles. To do them, tighten the muscles you’d use when stopping the flow of urine and then release them.
13. Easy Move 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 reps.
14. Easy Move 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. That’s one rep. Do 10.
15. Easy Move To Strengthen Your Pelvic Floor. Jumping jack – 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.
16. Easy Move 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 the pelvic floor and draw the arm and leg back to the starting position. Repeat with left arm and leg. Do 10 reps on each side.
17. Easy Core Strengthening Exercise. Supine Abdominal Draw. Lie on your back on a table or mat, knees up with feet flat on table/ mat; pull the abs in and push your lower back to the table/mat. Repeat 20 times.
18. Lie on your back on a table or mat, and 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.
19. Easy Core Strengthening Exercise. Prone Cobra – Lie on your stomach on a table or mat with your arms at your side; lift your head and chest off the table/mat; hold your glutes (buttock muscles) tight and squeeze your shoulder blades together; hold briefly and return to the starting position. Repeat 10-20 times.
20. Easy Core Strengthening Exercise. Abdominal Draw-In. Seated on Physioball Begin by sitting on Physioball with your spine straight, knees at 90 degrees, and your hands on your hips. Your feet should be shoulder-width apart; draw in abdominal muscles and maintain this position for 3 – 5 seconds. Repeat 10 – 20 times.