Pelvic Floor Health in Folsom: Personal Training for a Stronger Core
As a woman over 40, it’s common to experience pelvic floor symptoms like incontinence, pain, and decreased mobility. Our personalized training programs focus on core strengthening exercises, mobility improvement, and lifestyle modifications to address these issues.
Core Strengthening Exercises
Strengthening your core muscles is essential for maintaining good posture, reducing lower back pain, and improving overall mobility. Incorporate the following exercises into your routine:
- Squats: 3 sets of 12 reps, 2-3 times a week
- Lunges: 3 sets of 12 reps (per leg), 2-3 times a week
- Deadlifts: 3 sets of 8 reps, 2-3 times a week
Mobility Exercises
Improving your range of motion and reducing stiffness in the hips and pelvis can help alleviate pelvic floor symptoms. Try these exercises:
- Side leg lifts: 3 sets of 12 reps (per leg), 2-3 times a week
- Piriformis stretches: 3 sets of 30-second holds, 2-3 times a week
Lifestyle Modifications
Make healthy lifestyle choices to support your pelvic floor health:
- Kegel exercises: practice daily for optimal results
- Frequent bowel movements: aim for 3-4 times per day to reduce strain on the pelvic floor