One of the funnest moments of a wedding day 🎉
This weekend is my last full wedding weekend for just over a month. Second shooting for the wonderful @chloeleephoto and @duntons_photography tomorrow. With my own couples wedding on Monday ❤️
pic via @cu_t_photo GREAT WORK!!
SWIPE for full video 👉🏻👉🏻✅
⚡FLASHBACK⚡.... to those personal training sessions with @grimmy_sisu_fit.... running to the loo mid way through skipping sets! •
This is such a common issue, I wish I had trained pelvic floor more often during my pregnancy. But fear not, you can perform exercises that will build up pelvic floor strength once again so don’t panic..... you won’t need those tena ladies forever!
First of all master the pelvic tilt...
Think about tucking the tail bone under. Imagine tipping a glass of water on to your stomach.
Focus on this throughout the exercises.
Exercise 1: Feet raised glute bridge.
Tip the pelvis, drive up through the heels and squeeze the butt (don’t overextend through the lower back). As you drive up think about drawing up a jelly bean with your pelvic floor. Sets of 12 reps. •
Exercise 2: Deadbugs.
Tip the pelvis, drive lower back into the floor, extend one heel at a time towards the floor whilst keeping control of pelvic floor. Shoot for 20 dead bugs 🐛. •
Exercise 3: Birddogs.
Set up on hands and knees with hands directly under shoulders and knees under hips. Slowly raise left arm and right leg up to parallel with body then switch sides, try 5 on each side. •
You can also train the pelvic floor sitting watching that Netflix box set, bonus.
First set: Think about stopping yourself going to the toilet mid flow, hold for as long as you can and release. Work up to sets of 10 . •
Second set: Think about picking up a jelly bean with your insides and drawing it up inside then hold and release slowly. Work up to sets of 10 at a time. As you get stronger hold for longer. •
I hope these tips help, these exercises have certainly helped me ditch the tena ladies 😆. •
For any help with pelvic floor or core exercise give me or any of the coaches here at sisu a shout.
Coach Carly 😘
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I nearly didn’t make it in today for training. Weeping toes from Afatinib and my 6 month Cancerversary, I was gal down. 👎🏾 I got diagnosed with this shit 6 months ago.
Thought I was figuring this living with cancer malarkey out?
Nope, still on that daily grind 👀
Thanks @lizziefluke for being a top coach and mate, talking me through making adjustments with the side effects, you legend ❤️👌🏽