Pelvic Floor Strengthening Guide

Hey, mama!

I created this guide when I legit peed myself (multiple times) during a public workout! Motherhood does a number on our bodies, so we gotta strengthen that baby back up to avoid situations like what I went through LOL! After I created this and went through the 30 days, I noticed a considerable difference in my pelvic floor strength (AKA I didn't sneeze and piddle myself anymore so I'd call that a win!) Hope it helps you too!

(NOTE: If you're unsure how to do kegels, they are the muscles you would use to stop the flow of urine midstream. Once you've identified those muscles, sit comfortably, and tighten that muscle only (without tensing up any other muscles). You'll notice in the beginning you can't hold it for very long which is why you see the first 5 days are only a 4 second hold. As you gain strength, you'll become stronger and will be able to hold for 10 seconds by the end! You can do this 10-20 times, 3X per day. In your car, while watching tv, sitting at work, etc!

Also, if you're unsure how to do a certain move mentioned, simply type in the name of the move in a Google search, and it will bring up a picture of how to do it :)