Annie Pilates Physical Therapist

09/19/2026

Why this matters — and why traditional ab crunches can be unsafe for the pelvic floor
- Crunches raise intra-abdominal pressure sharply.
That pressure pushes down on an already vulnerable pelvic floor, increasing risk of pelvic organ prolapse, urinary leakage, and pelvic pain — especially after childbirth, with diastasis recti, or during/after menopause.
- Crunches often reinforce a shallow, chest-breathing pattern and a rigid belly brace that prevents proper pelvic floor coordination and diaphragm-pelvic floor timing. G
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- If you have a wide diastasis (ab separation), crunches can worsen the gap and impair core function.
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Safer, more effective core approach (focus on pelvic-floor health)
- Begin with diaphragmatic breathing + gentle pelvic floor engagement (learn timing: inhale relax, exhale soften/engage). $
- Train low-pressure, functional core patterns before high-load moves: pelvic tilts, heel slides, dead bugs, bird-dogs, glute bridges, side planks, and farmer's carries with neutral spine.
- Progress by adding load and standing, keeping breathing and pelvic-floor coordination intact (avoid breath-holding and violent crunching). @
- If you have leakage, heaviness, pain, or known prolapse/diastasis, consult a pelvic-floor physiotherapist before progressing. Yo
Practical tip: think "core connection" not "crunch reps" - quality, breathing, and pelvic-floor timing beat high reps of crunches every time.
Comment "Core" to access the free 7-part Core Back Immersion Therapy video series to revive pelvic floor health and learn safe progressions.

09/19/2026

BY AGE 51, A WOMAN LOSES ~90% OF HER ESTROGEN. The body warned her for years — but most never notice the signs, and many clinicians treat each symptom separately. Comment "revive" to access free 7‑part video series about Core Back Immersion Therapy to revive pelvic floor health. 💬✨
Elaboration:
Estrogen is a master regulator that supports brain function, sleep, bone density, heart health, vaginal and urinary tissues, skin, and metabolism. As estradiol falls across the menopausal transition, subtle changes often appear years before periods stop — mild memory lapses, disrupted sleep, creeping weight, joint stiffness, mood shifts, and more frequent night sweats. Because these symptoms span so many systems, they’re frequently labeled and treated in isolation (sleep aids for insomnia, creams for dryness, statins for rising lipids) rather than recognized as connected signals of hormonal loss.
Why that matters: when estrogen declines gradually and is ignored, protective windows for heart and bone health can close — risks that build silently over years. Early recognition lets people and clinicians consider targeted strategies (lifestyle, screening like DEXA, and individualized conversations about hormone therapy timing and formulation) to preserve long‑term health and quality of life.
Want this tightened into a single Instagram slide caption or a multi‑slide carousel copy? Comment "revive" to get the free 7‑part Core Back Immersion Therapy video series and practical guidance to support pelvic floor and core health. 🔁🎥

IT'S ONE HORMONE, MANY SYMPTOMS 🧠🔥
Estrogen acts like a multisystem guardian — supporting memory and focus, soothing joints, regulating sleep cycles, stabilizing mood, and helping with metabolism and body composition. When estradiol falls, those protections weaken simultaneously, so a single underlying cause can produce many different complaints at once. 🧩⚖️
That’s why brain fog, achy joints, waking at 3am, sudden mood swings, night sweats, low libido, and creeping weight often appear together rather than as isolated issues. Each symptom points to the same hormonal shift, not separate unrelated problems. 🌙😓
The “window of protection” means there’s

09/18/2026

🌟 If your pelvic floor is already overactive… Start here! 👇

Are you feeling tight, tense, or disconnected? You’re not alone! Many of us experience pelvic floor issues that can lead to a cascade of unwanted symptoms—bulging sensations, pain during intimacy, pelvic pain, or even leakage. 😱

But here’s the truth: Your body isn’t failing you. It’s simply protecting itself! 💪💖

If there is pelvic misalignment then there is more tension in your pelvic floor , When we don't address the pelvic alignment, we create more tension and dysfunction. Instead of forcing strength, we must first embrace relaxation. Only then can we build real, functional strength that supports our bodies.

✨ Let’s get started with some gentle exercises that restore balance:

1️⃣ Clam Shell: Lie on your side with a soft ball under your rib cage to keep your spine in a neutral position. Hold for 12 seconds while focusing on your breath and fully relaxing your pelvic floor.

2️⃣ Side Leg Lift: With the soft ball for support, lift your leg slowly for 15 reps. Remember—slow and controlled movements are key! No gripping allowed!

3️⃣ Modified Side Plank with Clam: Press the ball down with your hand for deeper core engagement. Aim for 20 reps daily to restore coordination and core control.

Consistency > Intensity! 🌈✨

Make these exercises a part of your daily routine and watch your body transform. Let’s create a strong foundation through relaxation and awareness. Your journey to healing starts here! 🔥

💖 Ready to dive in? Check out the full breakdown in my Reels! 🎥✨

🌟 Comment "CORE" below to access my FREE 7-part video series on Core Back Immersion Therapy and revive your pelvic floor health! Let’s empower our bodies together! 💪💖 next challenge October 1st so mark your calendar 📆 and get ready

RelaxToRestore HealingJourney

Have you tried a ball for support ?

09/18/2026

Nobody mentions this

Frog pose kicks with a gravity assisted for an roller helps open tight weak hip adductor loose and unengage lower abs and core and prevent doming and coning for diastasis recti Instead of Abs crunches and sit ups that cause more harm than good, do this instead! Use dumbbells as well in an open semi circle movement to established a deeper core and upper body strengthening

🌟 Ready to unlock the secrets of relieve hip groin and lower abdominal pain , and finally have a strong pelvic floor while enjoying deep core engagement? If you have hip groin pain, diastasis recti or weak lower abs, I've got an amazing trick for you: gravity-assisted foam rolling! 🌀✨

Grab a soft foam roller and place it under your pelvis. Then, take a soft ball and squeeze it between your feet to engage your hip adductors. As you open knees apart , feet together with a soft ball gently gently kick from frog pose to kicks These muscles act like an elastic band, connecting all the way to your pelvic floor. Let’s open and separate then squeeze our way to strength! 💪💖

Join me in exploring the gravity-assisted foam roller technique! This evidence-based method supports a weak pelvic floor, allowing your body to reclaim its strength. Remember, breathwork is key! 🌬️💖 wi the these frog kicks

As you inhale, focus on rib cage and abdominal expansion to lengthen the pelvic floor. Then, as you exhale, imagine zipping up from your lower abs to your navel. By resetting our nervous systems, we can ease that downward tension away. Plus the upper body and shoulder opening helps your rib cage to expand the rib cage flare that is stuck in an inhalation state.

Want to take it a step further? Comment “CORE” below, and I’ll send you my exclusive FREE 7-part video series, Core Back Immersion Therapy Program! Let’s embark on this journey together, reclaiming our strength and wellness! 🙌 next challenge will begin October 1st 📆

Try this routine and feel the difference—your pelvic floor will thank you! 🫶



Let’s make every day a step towards a stronger YOU! 💫

Have yo

09/18/2026

Still letting pelvic tightness rob your confidence and strength? 😣

It sabotages your core, movement, and mood — but 5 minutes a day can change that. Lie on your back, knees bent. Cross your right

I add a soft Pilates bal@under my pelvis for support and release and ankle over your left knee to make a figure‑4.

- External rotation (glute/hip stretch): gently press the crossed right knee away or pull the left thigh toward your chest with your hands for a deeper stretch. Hold 30s–2min while breathing slow, deep diaphragmatic breaths. 🌬️🕒

- Internal rotation drop: keep the figure‑4 and slowly let your legs drop to the left so the sole of your right foot approaches the floor. Feel a controlled twist through the hip (not an arch in the low back). Hold for 5 slow breaths, return to center, then switch sides. ↩️🦵

Why this helps pelvic floor health:
- Lowers hypertonicity in deep rotators that share fascial links with the pelvic floor. 🧩
- Restores hip internal/external rotation, preventing compensatory pelvic tilts and strain. 🔄
- Supports core stability and reduces nagging tension that impacts daily life. 💪
Call to action:
Comment "pelvic" below to unlock FREE access to a 7‑part Core + Back Immersion video series — therapy-based routines to revive pelvic floor health. 🎥✨
Mark your calendar: next challenge begins October 1st! 📅🔥
Engagement prompts:
- Save this to try later ✅
- Tag someone who needs this 👯‍♀️
Hashtags:
PelvicTherapy MobilityRoutine OctoberChallenge

Comment "pelvic" to access the free 7‑part Core + Back Immersion video series — starts Oct 1! 🎥📅
:
- If they ask about symptoms: "Are you experiencing pain, urinary urgency, or pelvic tension? Tell me which so I can point you to the right video."

-Have you worked with a pelvic floor PT before? If yes, what worked or didn’t work for you?"

09/17/2026

Thank you Canvas Rebel for this amazing interview ❤️ I really appreciate this and it made me teary eyed reading it and how I shared it passionately on why I started my channel , my community and my programs

We caught up with the brilliant and insightful Anabelen Aranton a few weeks ago and have shared our conversation below. Anabelen, appreciate you joining us

09/17/2026

How did I know you had a pelvic floor problem just by looking at you?

Because your body tells me everything.

Counter leaning — your body is searching for stability it isn’t finding internally.

Gripping your glutes when you stand— your pelvic floor is tight and your body is compensating.

Constantly adjusting in your seat — you can’t find a comfortable position because your support system is off.

Toes lifting in a squat — poor stability in the foundation can affect up the chain.

What can be a major culprit to your pelvic instability? The gluteus medius! And let's address this today!

Did you know that your gluteus medius is more than just a muscle? 🤔 This fan-shaped powerhouse, nestled deep beneath the gluteus maximus, is essential for pelvic stability and overall movement efficiency! 💪✨

🦵 Origin & Insertion: It starts on the outer ilium (the "wing" of your pelvis) and gracefully inserts onto the greater trochanter of the femur. Think of it as the unsung hero, working tirelessly to keep your pelvis level and your movements fluid!

💡 Why It Matters: A strong gluteus medius prevents that dreaded "dropped hip" (hello, Trendelenburg gait!) and reduces unnecessary strain on your pelvic floor. When your gluteus medius is functioning optimally, your pelvic floor can do its job without overcompensating. 🙌

🌀 Key Functions:
- Hip Abduction: Take your leg out to the side with ease!
- Pelvic Stability: Control those lateral movements—especially when you’re on one leg!
- Rotation: Medially and laterally rotate your hip for full range of motion.

Remember, a strong gluteus medius = a happy, healthy pelvis! 🥳

Want to dive deeper? 💖 Comment "Pelvic" below and access my FREE 7-part video series on core back immersion therapy! Let’s strengthen that pelv💫

Do you find yourself having pelvic instability?

09/15/2026

Open like Butterfly to V stretch like a 🐸 ➡️Bend knees and Separate then ➡️KICK in 45 Degrees Angle 📐 to FULLY Relax to Stretch then ENGAGE Pelvic floor

💪🏼🗝️ Drop "Core" below to join our Free 7 part video series coming you way very soon via email and discover the power of the supine double leg circles exercise and prepare for the Revive Pelvic floor Health Core rehab 8-week Challenge this October 1st

💫 Why butterfly 🦋 Frog Kicks to V stretch 🐸? 💫
This transformative exercise is designed to engage your pelvic floor muscles, hip adductors , flexors , lower abs

🌀 Frog Kicks & Frog Leg Belly Breathing:
These gentle yet effective exercises improve hip flexibility and engage your core, especially for those dealing with anterior pelvic tilt. Say goodbye to tight hip flexors and hello to improved posture!

🔹 Pelvic Floor Health: Strengthen your pelvic floor while supporting vital organ function.
🔹 Low Back Pain Prevention: Stabilize your spine and minimize discomfort as you strengthen your core.
🔹 Core & Lower Abs Strength: Tone and sculpt your midsection while refining your posture.

Join us this October for a fun and supportive journey towards a healthier, stronger you! Comment "Core" to access the exclusive video series that will guide you every step of the way! 🌟

Are you ready to embrace a healthier pelvic floor and prevent low back pain? Let’s flourish together this summer! 💪🏼💖

👉🏼 Don't wait! Drop “Core" below and let’s get started on this empowering journey together! 🌈✨