Fit Mná

If you've got 10 minutes and space on a play mat this is for you! Don't forget to hit save!

Start with the breathing do 5- 10 breaths in that position, focusing on inhaling 360, so filling the whole rib cage and exhaling from the bottom up. You want to practise a ha exhale to engage those deep core muscles.

Next move on to the three exercises:
1. Do 10 reps of the cross-body dead bug.
2. Do 10 reps of the side plank with the reach-through.
3. You are going to hold the bear plank for 10 seconds
Do this curcuit three times.

Any questions let me know!

My in person postpartum class, BABS is back!

I have a new location, Annanough GAA in Vicarstown.

There's loads of parking and coffee shop close by!

This class is specifically for reconnecting your core and pelvic floor, rebuilding your strength and returning to the activities you love.

The first class is free so you can come along try it out with no pressure. Want to get started? DM me to book

There's a lot of confusion around what your pelvic floor should be doing. If you just lift abs squeeze your pelvic floor can become too tight which causes more problems.

Your pelvic floor should be automatic and responsive. When you run you can't lift and squeeze before every step!

Focusing on good inhales with expand all the whole rib cage (not hust breathing into your belly!) and exhaling from the bottom up helps to connect the pelvic floor and diaphragm.

Breathing is the starting point for the foundation so adding impact or intensity doesn't cause leaks!

You're lifting and squeezing but still leaking. You're sick of wearing pads and black leggings. Planning runs around public toilets just in case.

More kegels aren't the solution! When we consciously lift our pelvic floor without focusing on relaxing it can become too tight.

This means our pelvic floor can't lengthen and absorb that impact while running. Imagine a water balloon landing in a hammock versus a foot path, you get what I mean?

Real progress happens when you focus on working on your whole system - rib cage expansion and contractions, pelvic floor lengthening, diaphragm and pelvic floor coordination, pressure management. Not just isolated muscles!

We want the pelvic floor to be automatic and responsive. There's no way you can kegel your way through a run!

Need more help with leaking? BABS is my 6 week pelvic floor and core online programme. Comment BABS to join the presale for the next round