Specific exercises to improve Pelvic floor function & decrease injuries when returning to Running & HIIT Postpartum |


We typically neglect about specifics when returning to impression exercise postpartum. Over the previous 20 years, I’ve seen many mum’s return too quickly!

Increasing any exercise too rapidly postpartum when the body isn’t ready for the problem may end up in injuries, prolapse, poorly functioning Pelvic floor muscle groups, a diastasis that gained’t heal, and fatigue!

So it’s essential that we put together the body for the problem of running and high impression and depth training.

Here are 4 particular exercises to assist improve the pelvic floor function and decrease injuries when returning to running and HIIT postpartum.

Complete the 4 exercises a number of weeks earlier than beginning your run program. The exercises are additionally excellent for stopping injuries whereas running and enhancing method.

Exercises to prepare your Core and Pelvic Floor Muscle for Running and HIIT postpartum

Exercise 1:

Drop Downs 10 x either side 2-3 rounds.

The method is tremendous vital with this exercise and is one I’ve used with runners and shoppers for 20+ years – it really works accomplished appropriately!


Keep your chest up, Sit again via your hips first, maintaining the other hip barely hitched (this helps contract the glut med).

Only drop to the purpose you possibly can management, so test knee/hip/ankle alignment.

Exercise 2:

20 reps sluggish/20 reps impression management.

Slow Mountain runs progressing to Fast with Impact.

Exercise 3:

Knee Hop Drives 10 -15 every leg

Control-Stability-Adding Impact and cargo on the Pelvic Floor (PF) .


Contract the PF as you exhale and drive the foot down.

Think about your run method.

Exercise 4

Taps with Run method and impression management of the PF 10-15 either side.

Any questions let me know, this kicks off this week’s PF focus ❤

We have an entire exercise information and weekly program to returning to running post-birth included in our Birth2Fitmum program!

For extra data go to our web site and take a look at our applications. https://www.pregnancyexercise.co.nz/products/post-pregnancy-exercise-program/

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