OK ladies - It's time for our first online rant!
We really hit a nerve with the bold statement we made to Stop Doing Kegels.
We were asked for the proof behind our claims. (Hint: We've got it. And the personal stories too ).
Did you know that doing kegels could actually be making things worse?
In this show we explain why kegels are NOT effective (gasp we know that's different than what you have been told), and why there is a better way to get the results you want and deserve!
Would you strengthen your bicep by holding your arm still and just squeezing and relaxing the muscle? Um, no! It makes no sense to strengthen the pelvic floor that way either.
Doing 100's of kegels isn't the answer and won't give you the results you're looking for - like no more peeing on yourself, less pelvic pressure, or stopping even more embarrassing things like gas leaks.
And kegels can actually make those issues you're trying to get rid of even worse. Sometimes the issues come from an over-tight pelvic floor, a situation definitely made worse with too much kegeling.
Are you wondering, "Why is this out-dated and ineffective exercise still recommended by medical professionals?" Hint: it's not because they...
Lunges can be tricky! So many of the women who work with us tell us how they “can’t” lunge anymore, mostly because of knee and hip discomfort. They get really frustrated because they want to do them, since most exercise programs recommend lunges....but they can’t figure out how to do them without pain or discomfort. Or they're sick of struggling through them while always feeling uncoordinated and awkward.
Let’s break down how you can improve yours.
Stand in front of your trusty mirror and face sideways as you do a few lunges to see if you can spot any of the things that we discuss in the video.
1.) Front knee coming too far forward - if this is you, you may feel discomfort at the top or center of your knee. Try shifting your weight more evenly and hinging forward from your hip with your knee staying over your ankle.
2.) Too upright - are you pushing off more from your back foot and hip than the front leg? The...
Quick test for yourself Face sideways in front of a mirror & squat, checking out your mid & low back & knees. Now turn & do it facing forward, and look at your knees again.
Do you see yourself in any of the incorrect squat positions we go over and demonstrate in the video?
If you do, no need to stress. % of the women who work with us must re- learn how to squat.
You may be wondering why you are leading with your knees, or why you are arching your back. Those are accommodations that your body is having to make due to weak foundational muscles (or deep core muscles), specifically your glutes & deep abdominals.
If those muscles aren’t ‘turning on’ or activating, then it’s really hard to do squats correctly.
Here’s the breakdown
1) Forward knees - probably from tight hip flexors, which mean weak glutes & hip rotators. You may feel that your low back & knees feel tight or uncomfortable every time you try...
Are you that girl who can hold a plank for over 1 minute and not really feel it in your abs? Are you tired of hearing how AWESOME planks are for your core because you NEVER feel it in the right spot?
No worries we got your back!
We are breaking down the top 3 reasons you may not be feeling planks in your abs!
1) Hips sagging too low - this can be from weak deep abdominals and/ or a tailbone that is stuck out of alignment.
2) Winging shoulder blades - this can be caused by weak deep abdominals and weak shoulder stability muscles.
3) Poochy / Disconnected Abs - this can be from an abdominal surgery where you are numb in the lower abdomen, or caused by a DR (separation of abdominal muscles) that can happen because of pregnancy or an injury.
The overwhelming majority of women who work with us have weak foundational muscles (your ‘up and in’ muscles), often despite trying lots of "core" exercises already before finding us.
Many women think if they just keep...
So you want to be bridging your heart out to get that strong-as-steel, perky booty. There’s only 1 problem though… when you try, you feel it more in your quads, back, or knees than in your glutes. Sound familiar? We can help.
Bridges are a go-to core & glute exercise, so most women who work with us have done them before. However, the majority of them need plenty of cues and tweaks to optimize their technique – to get the results they’ve been after all along.
For our Top 3 Mistakes we see women making with Bridges, the first 2 corrections are the easiest to implement, and we’ve got some additional tips on the 3rd below:
1 Make sure your feet are directly under your knees, not too far out or too far in. This is a first step to helping you feel the burn in your glutes and not in your back, quads, or knees.
2 Don’t lift your hips too high. You may think you’re getting more 'bang for your...
Meet Sally! Her story helps explain how all these issues happen over time. And you probably have more in common with her than you know...
This time we're getting into:
1 Frequent Urination (peeing more than 10 times a day)
2 Recurrent UTI's (3 or more per year), and
3 Hypertonic Pelvic Floors (over-tight, but hint: this does NOT mean strong!)
Yep, we're breaking it down and keeping it fun at the same time.
First things first - before even going any further, we want to hook you up with free instant access to the #1 simple move that FEELS SO GOOD & provides FAST back & hip relief - right now, from the comfort (or chaos) of your own home! Sounds good, right?! Just click that button!
Now, where were we? Ah, yes...
Do you ever have tightness or compression in your low back? Have you had an appointment with your Doctor, with maybe even an x-ray or MRI done, and then been told 'everything looks normal'?
Maybe you have tight hip flexors that won't let go no matter how much you stretch or roll them out.
Or you find yourself trying one exercise program after another because something always ends up hurting, or things don't get better like you hoped (but it didn't used to be like that...)
Are you sick of being diagnosed with one thing or another (sciatica, piriformis syndrome, bursitis, IT band syndrome, etc.) and being...