CORE WORKOUT for PELVIC FLOOR DYSFUNCION | Prolapse & Diastasis Recti Safe

Wondering what core exercises are best when struggling with pelvic floor issues? Give this core workout for pelvic floor dysfunction a try! It is prolapse & diastasis recti safe.
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MSUNN Yoga & Wellness LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

[@DrMelissaOleson]

Thank you for joining! If you are still struggling with how to coordinate your breathing and core join me for a 30 minute workshop where I go over my top tips, mistakes you might be making, and how to build a strong core msunn.samcart.com/products/breathing

[@zoey7873]

Thank you for this, should we be doing kegels on the exhale whilst performing the exercises? Thank you.

[@mengslittlelife]

One of the best videos for people postpartum. So prolapse safe that gives me peace of mind throughout the whole exercise. Clear instructions and calm voice! I will definitely come back to this one again and again. Please make more prolapse safe videos for postpartum moms. So many videos I found out on KZbin are so rough and intensive for people with prolapse.❤❤

[@DrMelissaOleson]

So glad you enjoyed this one! And thank you for the feed back! I will absolutely add more like this to our filming list. We also have a few other prolapse friendly videos you might enjoy in the mean time. Keep up the fabulous work!

[@kennethmontoya6731]

Great work out thumbs up always rock I really felt the core and glutes fire up your work out have increase my strength training thanks Melissa very much for your help

[@nancyburton489]

Great class

[@DrMelissaOleson]

Amazing! So glad you enjoyed!

[@westoncroye643]

Man this made me realize how stiff my muscles really are. I should be stretching waaaay more often. This will help me on my last stretch fixing my diastisis recti. I have good control over my upper abdomen in keeping them tucked in but my pelvis and lower abs are like a balloon or the bubble gut you see in Open class bodybuilders. Hopefully this along with vacuums will shrink my waist and finally get it mice and tight!

[@DrMelissaOleson]

So awesome that you aware of where you have control! The "balloon" you are referring to comes with learning to manage intra-abdominal pressure. Too much pressure leads to diastasis recti, prolapse, leaks, pains and more. This is where breathing & posture are key with learning how to use the system. Keep up the great work 💕

[@westoncroye643]

@@DrMelissaOleson It makes a lot of sense too. I think my studies in my personal training program have helped me figure out what I needed to work on. I think this is something that I will have any client that I take up work on when I first start working with them so they don’t cause their gut to spill out like mine did from not having proper posture and poor activation of my core during heavy squats. Set up all of their body to become optimal for hypertrophy and strength gain.

[@wepray2gether]

I follow you on Instagram and l love your videos. Thank you so much for all the information you share!!!

[@DrMelissaOleson]

Amazing!!! So happy you are loving the videos & finding them helpful! Let me know if there is a specific topic you'd like to see a video of. Happy to add it to my filming list 💕

[@EmwA1011]

Amazing thank you so much

[@DrMelissaOleson]

You are welcome! So happy you enjoyed this class some of my fav core exercises.

[@amyjackson8529]

Thank you 🙏

[@DrMelissaOleson]

You’re welcome 😊

[@karinemilot9532]

I'm not a doctor, but in my opinion, the title is misleading. Exercises 2, 3, 4 made my outer thighs BURN, but didn't naturally activate my core (pelvic floor muscles), so though they're good exercises, they seem to target the outer thighs and the side glutes leaving you having to actively concentrate on activating the core muscles. I would like to see exercises that focus on the core first and then add in a few exercises that activate the different parts of the glutes for a well rounded workout.

[@DrMelissaOleson]

Thank you for your opinion and feedback we greatly appreciate it. The key is having a strong understanding of how the core and pelvic floor system works. It's not all about just abs and pelvic floor, it is a system that has many components that need to work together. There are so many connections into this system like the hips, spine, breath, posture, and more. So taking a whole body approach works best with learning how to retrain the core and pelvic floor system. The breath and posture are key for learning how this system works. How you are doing the exercises and what you are feeling while doing them is what is most important. Adjustments with breathing and posture are needed if you are not feeling it in the proper areas. If not using the breath or posture specifically for your pelvic floor you can feel other muscles more. When we use our adductors like in exercise 2, these muscles complement and can help activate the pelvic floor especially when combined properly with the breath. Same goes for activating the glutes in various positions. The glutes and pelvic floor muscles are BFFs so they need to be training together. It is a system and training the system together is key verses just squeezing and engaging your core all the time, which can actually contribute to pelvic floor issues. Thanks again for your feedback.

[@susanwilson6913]

Perfect!

[@DrMelissaOleson]

Awesome job! So glad you enjoyed!

[@gertanckaert3023]

solar plexus.. midriff reduction ,strengthen, please

[@LakshK]

I have hypertonic pelvic Floor with a mild grade 1 bladder prolapse. Also have mild diastatis recti .Can i do this one

[@DrMelissaOleson]

The key is how you are doing the exercises and what you are feeling! Always best to check in with your healthcare provider for what is best for you!

[@DoeRaeMe]

I clicked on this after completing a lower body day thinking my abs could use a lil heat, it just intensified my 🍑 lol

[@DrMelissaOleson]

That's what we like to hear !! Glad you loved this !

[@annesmudz2777]

Can these exercises during pregnancy help prevent diastasis recti?

[@DrMelissaOleson]

Awesome question! These exercises can help so you learn how to use your core and pelvic floor system and manage intra-abdominal pressure. It's all about learning how to do the exercises and what you are feeling verses the exercises themselves.

[@aliciasavino9809]

I feel everything on legs and bottom . Nothing on stomach or core .. not for me.

[@DrMelissaOleson]

It's all about how you are doing the exercises that matter most and where you should be feeling the exercises. The slightest adjustments with breath and posture can switch from feeling in the legs to core.

[@KotuRama-gf9vk]

Hi, I have diastic recti and prolapse can i do thos exercise, Thankyouu😊

[@DrMelissaOleson]

It's all about how you are doing the exercises and what you are feeling while doing them. I always recommend checking in with your healthcare provider for what is best for you. I have clients with both DR and prolapse that do these exercises, but they have learned how to use their core and pelvic floor.

[@Casper-ub6mu]

Hi, my pelvic floor is very tight.. Is this Workout good for me? Greez ✌🏻

[@DrMelissaOleson]

You can try this or one of one of my other videos -if you search across my channel for hypertonic pelvic floor exercises you will find more :)

[@JESUS.IS.MY.FRIEND]

Holy glutes!

[@DrMelissaOleson]

Keep up the good work !!

[@potrelviewer9536]

The only core muscle that I can physically engage is the diaphragm, given that I'm a pro horn player. The rest of that zone is hopelessly inactive. Have had that issue since my birth (also unable to breathe in prone position).

[@joleenwatson430]

More of a glute work out. Way too fast to focus on breath work for pelvic floor.

[@DrMelissaOleson]

It's all about how you are doing the exercises for where you are feeling it. We have lots of beginner classes to get the breath work down first that you might enjoy.

[@SusanPrevost]

That was good. Thanks

[@DrMelissaOleson]

So glad you enjoyed it!