Many women hesitate to hit the gym or lift weights due to concerns about their pelvic floor. Let's explore some effective strategies to alleviate pelvic floor symptoms while lifting!
Adjust the Weight: Consider reducing the weight you're lifting. Opt for a lighter weight or even start with just your body weight. This approach allows you to focus on form, breathing, and maintaining intra-abdominal pressure. Once you can perform the exercise comfortably without symptoms, gradually increase the weight.
Tweak Reps and Sets: Play around with the numbers. Decrease the number of repetitions while increasing the sets, or vice versa. There's no one-size-fits-all formula; find what works best for your body.
Vary Your Position: Experiment with different lifting positions. For instance, try holding weights at your sides instead of at the shoulders or in front of your body. Adjust your stance – consider a staggered leg stance instead of the traditional side-by-side position. You can even try sitting in a chair or kneeling to find a position that suits you best.
Explore Breathing Patterns: Breathing matters. While many prefer inhaling during the easiest part and exhaling during the exertion, don't hesitate to switch it up. Try inhaling during the challenging phase or even allow your breath to flow naturally without focusing on it. Choose what feels most comfortable and effective for you.
These strategies are just the tip of the iceberg, and different approaches work for different bodies. If you have questions or need guidance on starting your fitness journey while considering pelvic floor health, feel free to reach out. Your confidence in the gym is within reach! 💪🏋️♀️ #PelvicFloorHealth #GymConfidence #FitnessJourney
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