Podcast Episode #198

Pelvic Floor Exercises [Most Popular Episode of 2023: Rerun]

Pelvic Floor Exercises

Today’s episode is the most popular episode of 2023, a rerun from February 21st, episode #130.

Join me as I walk you through some pelvic floor exercises, they are an absolute game-changer for women at every stage of life – whether you’ve had a caesarean birth, are approaching menopause, or are already post-menopausal.

The Importance of Pelvic Floor Exercises:

Let’s talk about something that’s close to my heart – pelvic health. It’s a key player in your confidence, recovery, and day-to-day well-being. Drawing from my personal experiences, I want to emphasise that pelvic floor exercises are not just for a select few; they’re for every woman out there. No matter where you are in your journey – pregnancy, childbirth, or menopause – these exercises are crucial for your overall health and fitness.

Guided Exercises for Every Woman

Now, let’s get into the good stuff – a guided session of pelvic floor exercises designed with you in mind. Whether you’re sitting, lying down, or even standing, these exercises are accessible and effective.

  • Quick Lifts: Picture this – zipping up around the back passage, like you’re putting the brakes on passing wind. We’re aiming for eight repetitions to get those muscles firing and working.
  • Strength Holds: Get ready for some intense yet controlled pelvic floor contractions. I’ll guide you through durations ranging from five to ten seconds, ensuring you’re building that strength without any unnecessary tension.
  • Endurance Holds: We’ll wrap it up with a 45-second endurance hold, focusing on a 50 percent maximum contraction. Remember, it’s all about quality over quantity, so feel free to take breaks as needed.

Invitation to a Fitness Challenge

Now, here’s something exciting for you – an exclusive invitation to join our upcoming fitness challenge inside FitNest Mama. Whether you’re a new mum, in the postpartum phase, or well into your motherhood journey, these short, snappy workouts are designed to make you feel stronger and fitter. Expect live and on-demand workouts, backed by physio support – there’s something for everyone.

Remember that pelvic floor exercises are more than just a routine – they’re your key to unlocking inner strength and confidence. Whether you’re a new mum or navigating the challenges of menopause, these exercises are tailored just for you. Enjoy!

* This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Podcast Sponsor

Today’s episode is brought to you by Edwards & Co, a New Zealand-owned stroller and nursery brand, offering prams and accessories aimed at making parenting a smoother ride. If you’re a soon-to-be parent, you’ll know (or you’ll soon find out) that choosing a pram can be overwhelming. Edwards & Co is here to ease you into new parenthood with pram features you didn’t know you needed before having a baby. The prams are easy to fold, light, and easy to push and manoeuvre.

And here’s the best part: Edwards & Co is offering our listeners an exclusive deal. Head to edwardsandcobaby.com.au and use code FITNESTMAMA at checkout for 15% off storewide.

Episode Links

Upcoming Challenge inside FitNest

FitNest Mama Website

FitNest Mama Instagram: @fitnestmama

Listen Now

Leave a review

Reviews boost our visibility to allow more people to enjoy an easier pre-natal and post-natal pregnancy.

From The Podcast

Pregnancy & postnatal podcast library

Each episode is free and can be streamed on-the-go from any smart device!
mental health postpartum
After Birth Recovery, Motherhood, Postnatal Depression, Wellbeing

The journey into motherhood is as challenging as it is beautiful, bringing with it significant changes not only physically but also mentally. Recognising and supporting the mental health of new mothers is crucial, as highlighted in this podcast episode featuring Claire Andrews, a dedicated maternal child health nurse. Claire’s insights provide valuable guidance on navigating…

After Birth Recovery, Childbirth, Forceps, Pelvic Floor, Pelvic Health, Wellbeing

In one of our latest episode on the Pregnancy, Birth and Recovery podcast, I discussed a topic that I often brushed under the carpet: pelvic floor birth trauma. Traditionally, society focusses on the joyful stories of birth, leaving the not-so-pleasant bits like pelvic floor issues a bit of a taboo. But it’s high time we…

fertility dietitian
Diet, Fertility, Motherhood, Pregnancy

Starting a family can sometimes feel like a rollercoaster, with lots of advice on what to do and what to eat. In this podcast episode, we got some clear advice from Mariam, a fertility dietitian, on how the right foods can help boost your fertility. Can a Nutritionist Help with Fertility? Yes, they can! Fertility…