Annie Pilates Physical Therapist

If you’ve ever heard your pals joking about peeing their pants when they cough, sneeze, laugh, or jump, I want to share something important with you:

👉 That’s common, but it’s NOT normal—especially even after having babies!

As someone who has had 2 kids, and was even suffering way before my babies , when I was single and was leaking , I can tell you that leakage doesn’t have to be your story. It is not your age, your history because of having babies or because you are perimenopause or menopaus. zThese muscles can absolutely be retrained, and understanding how to do that is key! 💪✨there is a program that is called bowel and bladder training and not just lifestyle habits modification, what you eat or drink that can irritate our bladder and bowels... and your habits that can make an impact to our day to day . That is why strengthening and building stability of our deep core is so essential to the overall health of our pelvic floor

Leakage isn’t just about being “weak.” It can also stem from tightness and dyssynergia. Often, it’s about muscles that have lost their connection from the brain to the pelvic floor and haven’t been properly reconnected—especially the deep core, pelvic floor, glutes, hip flexors, and breath mechanics.

When you learn to:
• Activate the Right Muscles: It’s all about turning the right muscles back on! 🔄
• Coordinate Breath + Pressure: Learning to breathe properly can change everything! 🌬️
• Move with Control: Focus on slow, steady movements instead of gripping, all while syncing with your breath! 🧘‍♀️
Do you know that the stronger your glutes , the stronger your pelvic floor?

Your body will respond, and the difference can be life-changing! 🌟

This is precisely what I teach in my comprehensive Revive Pelvic Floor Health CORE Rehab program. If you’re ready to take the first step toward a healthier, more empowered you, comment "CORE" below, and I’ll send you the info for my FREE 7-part video series! 🎉 video 1 will start tomorrow

Let’s break the stigma and reclaim our pelvic health together. You deserve to feel confident and strong! 💖

Elevate , Frog 🐸 pose progress to taps, kicks then circles ⭕️ side to side

💚 Are you feeling the chaotic energy in your pelvic floor? It’s time to hit pause, take a deep breath, and reclaim your calm! 🙌✨and opening our hips really releases all the tension and our nervous system will calm down ...

Introducing a simple yet powerful practice that requires just 1 minute a day to melt the stress away while nurturing your pelvic health. Let’s dive into the Frog Pose with Feet Tap, Kicks, and Frog Circles! 🐸💖

Here’s how to get started:

1️⃣ Grab Your Props: Find a block, soft foam roller, rolled-up blanket, or pillow and place it under your hips.

2️⃣ Get into the Frog Pose: Settle in and hold for 60 seconds, feeling the gentle stretch.

3️⃣ Tap It Out: Progress to feet taps down to the floor, focusing on that eccentric control.

4️⃣ Kick It: Move to kicks at a 45-degree angle, letting go of tension.

5️⃣ Circle It: Finish with some gentle circles in the Frog Pose, clockwise and counterclockwise. side to side kicks

✨ Why this works wonders for YOU:
- Prolapse Symptoms: If you’ve experienced discomfort post-birth or during menopause, this exercise can alleviate pressure and support your pelvic floor.
- Nervous System Downshift: Elevating your pelvis creates a safe space, signaling your brain to calm down and relax. 💖
- Hip Adductor Release: A tight inner thigh? This move helps release tension and promotes softness throughout your pelvic area.
- Mental Health Connection: Your pelvic health is intertwined with your mental well-being. This practice helps reduce sensory overload and brings you back to center.

If you’re ready to embrace a structured program that nurtures both your nervous system and pelvic health, join my Calm Body, Calm Mind: Calm Pelvic Floor program! Just 7-9 minutes a day — perfect for busy women ready to thrive without the chaos! 🌷✨

Comment "join" and access core back collective community and inside access the 8-week challenge core back immersion therapy and Q and a zoom calls with me , live workshop to revive pelvic floor health

Move in and out V stretch to butterfly 🦋 wing intentional movements external rotations with elastic band around feet 🦶 plus incorporate proper breath work ✨ Discover the Wonders of Reverse Kegels! 🌈✨

Did you know that Kegel exercises might not always be the answer if you’re already feeling tightness in your pelvic floor? 🤔 Let’s flip the script and dive into the magic of Reverse Kegels! 🌀

While traditional Kegels focus on contraction, Reverse Kegels emphasize relaxation and release, helping you create space and stability in your pelvic floor. This is an essential step that sets the stage for effective strengthening later on. Once you learn to relax and lengthen, you can then incorporate Kegel exercises with confidence! 💪

What Are Reverse Kegels?
Reverse Kegels are all about opening up! Imagine you're trying to release pressure, like you're preparing to p**p or even "wanting to fart!" 💨 This movement alleviates tightness and tension, ensuring your pelvic floor functions comfortably.

How to Perform Reverse Kegels:
1. Find Comfort: Lie down in a cozy position.
2. Focus on Opening: Envision letting go—release that pressure!
3. Breathe Deeply: Inhale deeply, imagining your pelvic floor expanding like a hammock.
4. Engage with Movement: lie on your back knees bent Try gentle hip internal and external rotation while knees bent at 90 degrees table top add resistance band around feet and gentle rotate in and out like a butterfly wing 🦋

Why Is This Important?
A tight pelvic floor can lead to a host of issues, including:
- Difficulty with or**sm 🎉
- Bloating & constipation 🚫
- Hemorrhoids 😣
- Low back pain 🔥
- Posture problems 🙈
- Pain during intimacy 💔

By focusing on strength, adaptability, coordination, and the ability to contract and release as needed, you're creating a harmonious pelvic floor! 💖

Ready to dive deeper? Comment "core" below to access a FREE 7-part video series on core back immersion therapy! 🙌 video 1 will begin August 6 ,

Let’s prioritize our pelvic health together! 💖

Have you heard about reverse Kegel's ?let me know.

One minute to wake your glutes, calm your core, and ease pelvic-floor pressure — no equipment, no fuss.

Try this: in a quadruped (hands under shoulders, knees under hips) — or on your forearms if wrists bother you — do single hip extensions for 1 minute per leg. Progress into a “rainbow” wiper with the knee extended, slow and controlled. Focus on long breaths, neutral spine, and smooth movement to boost circulation and relieve pelvic-floor load.

Quick variations: Cat–Cow, Quadruped Rocking, Wide‑Knee Child’s Pose (60–90s) for extra release.

Comment "core" to get access to my free 7-part Core + Back Immersion series — Video 1 launches Thursday, August 6. Don’t miss it.

Are you tired of rushing to the bathroom? It’s time to reclaim your life with my latest video: "Stop Rushing to P*e: Life-Changing Bladder Control Secrets!" 💧💪

But first, let’s focus on relaxing those uncoordinated pelvic floor spasms. I’m unveiling my revolutionary "quick flick" Kegel exercises, designed to help you regain control over your bladder—because life is too precious to be interrupted by bathroom breaks! 🌟 These fast-twitch pelvic floor exercises will guide you through mastering rapid contractions and releases of your pelvic floor muscles, significantly reducing leakage and managing those sudden urges.

And guess what? Strengthening your glutes is essential for optimal pelvic floor health! 🍑💖 In the video, I’ll demonstrate how to perform glute bridges while holding your breath properly, followed by elastic band butterfly pulses to activate that gentle range of motion. Your glutes and pelvic floor will thank you!

💡 Why Are Strong Glutes Important?
Your glutes and pelvic floor work hand-in-hand to support your pelvis. Weak glutes can lead to muscle imbalances that affect pelvic floor function, potentially causing urinary incontinence or pelvic pain.

✨ Anatomical Connection: The pelvic floor muscles create a supportive sling from the p***c bone to the sacrum, while the gluteus maximus attaches to the back of the sacrum. It’s all connected!

✨ Effects of Weak Glutes: Weak glutes can cause strain on the pelvic floor, leading to imbalances and discomfort.

🔑 How to Strengthen Your Pelvic Floor with Isometric Glute Holds:
Try this simple yet effective exercise:
- Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeeze your glutes at the top, and hold for a few seconds. Feel the immediate difference as you stabilize your pelvis and enhance your core strength!

Join me on this empowering journey to better pelvic health! Comment “Core" below and access free 7 part video series about it core back immersion therapy and don’t miss out on my upcoming 8-week challenge starting soon



Are you ready to fix you

Just use a Band during Dead Bug core routine and let the change begins !

Are you ready to transform your postpartum journey? Let's talk about one of the best exercises you can do to enhance your recovery: the dead bug with a twist! 🐞💪

This powerhouse move not only targets your deep core muscles but also incorporates diagonal movements by pulling an elastic band apart. It's all about that deep core activation—one arm at a time! 💥 As you perform this exercise, remember to keep the tension in the band to intensify your workout, while focusing on your breath. Inhale deeply, and as you exhale, draw your belly button towards your spine. Feel that deep burn? That's your transverse abdominis waking up! 🔥

Elevate your pelvis to support those weak lower abs and hip flexors, helping to prevent any pesky back pain. Who's excited to give this a try? 🙋‍♀️ Commit to just 1 minute a day, and you'll start noticing deeper engagement in your core muscles in no time!

✨ BONUS: If you're looking for a soft foam roller that won't strain your back while you strengthen your core, I’ve got you covered! I just launched my new foam roller last month, perfect for keeping your routine comfy and consistent.

👉 Comment "Foam" below to grab the exclusive presale link, and if you want to dive deeper into your core journey, " Drop "BLOOM" and get ready to join for Fall Season To finally apply Core Back Immersion Therapy inside the 8-week challenge of Revive Pelvic Floor Health💖 starting September 1st

Let’s jumpstart your healing process together, because strong cores lead to strong lives! 💪✨

Ready to take the plunge? Say "Bloom" below! 💖

Squeeze then separate feet part then you will have this deep sense of awareness engaging muscles that we don't really initiate on activating in our daily tasks!

✨💪 Get ready to strengthen that pelvic floor while sculpting those inner thighs and deep core Let's talk about the power of hip adductor squeezes with internal rotation! 🌟

These simple yet effective combo moves not only target your inner thighs but also engage your deep hip rotators, creating a solid foundation for pelvic stability. Say goodbye to chronic tension and hello to better posture! 🙌✨

Key Benefits:
1️⃣ Enhanced Muscle Coordination: By integrating your adductors and rotators, you’ll relax the back of your pelvis, reducing tension in the pelvic floor.
2️⃣ Support for Dysfunction: This combo is your go-to for alleviating pelvic pressure symptoms and providing essential pelvic floor support.
3️⃣ Improved Mobility & Stability: Strengthening these areas enhances hip mobility and takes the strain off your lower back and knees.
4️⃣ Functional Movement: Perfect for daily activities like walking and running, boosting your pelvic rotation and stability!

How to Perform:
👉 Lie on your back with knees bent, a ball or pillow between your thighs, and a foam roller for added support. Squeeze the ball while engaging your pelvic floor muscles.
👉 Warm up with gentle foot taps before holding that squeeze and adding an internal rotation stretch as you keep your knees bent at 90 degrees.
👉 Don't forget to open your chest for deeper core engagement!

💖 Tip: Just ONE minute a day of this can lead to incredible results!

Want to dive deeper? Comment "core" below for access to my FREE 7-part video series on core-back immersion therapy to revive your pelvic floor health!

Let’s build a stronger foundation together! 💪✨

Sitting too much? Your pelvic floor is paying the price ! It can cause a lot of troubles to your pelvic foot health ...let's uncover the hidden truths of Pudendal Nerve Entrapment Syndrome!

Follow this simple routine then there is No more entrapment! Bring stability to improve function of pelvic floor

💪 Did you know that something as simple as tight hamstrings or weak hip flexors could be contributing to a condition that many people don’t even know they have? 🤯 Enter Pudendal Nerve Entrapment Syndrome – a condition that often hides in plain sight, causing chronic pelvic pain, bladder/bowel dysfunction, and debilitating muscle spasms. 🌀

The pudendal nerve, originating from our sacral roots, is like a delicate thread woven through our body, easily irritated by sacroiliac joint dysfunction (SIJD) and pelvic instability. When the sacrum moves excessively, it can compress this vital nerve, leading to all sorts of discomfort. 😖

But fear not! There’s a silver lining! 🌈 Strengthening and stabilizing the sacroiliac joint can make a world of difference. 💥 In this 3 gentle to it one routine, we’re harnessing the power of a foam roller to support those hip flexors, followed by gentle double leg circles, ankle pumps, and heel slides. 🌀 Just one minute a day can ignite a positive change in your body!

And here’s the exciting part! 🎉 Join me to access my 8-week Core Back Immersion Therapy program designed to revive pelvic floor health! 🧘‍♀️✨ But hurry, the discount code ends soon! Don’t miss out on this opportunity to invest in your well-being! 💖

So if you’re feeling that nagging pain in your lower back, hips, or even your groin – it might be time to tune in to your body and give it the love it deserves. ❤️✨

Elevate , Frog 🐸 pose progress to taps, kicks then circles ⭕️

💚 Are you feeling the chaotic energy in your pelvic floor? It’s time to hit pause, take a deep breath, and reclaim your calm! 🙌✨and opening our hips really releases all the tension and our nervous system will calm down ...

Introducing a simple yet powerful practice that requires just 1 minute a day to melt the stress away while nurturing your pelvic health. Let’s dive into the Frog Pose with Feet Tap, Kicks, and Frog Circles! 🐸💖

Here’s how to get started:

1️⃣ Grab Your Props: Find a block, soft foam roller, rolled-up blanket, or pillow and place it under your hips.

2️⃣ Get into the Frog Pose: Settle in and hold for 60 seconds, feeling the gentle stretch.

3️⃣ Tap It Out: Progress to feet taps down to the floor, focusing on that eccentric control.

4️⃣ Kick It: Move to kicks at a 45-degree angle, letting go of tension.

5️⃣ Circle It: Finish with some gentle circles in the Frog Pose, clockwise and counterclockwise.

✨ Why this works wonders for YOU:
- Prolapse Symptoms: If you’ve experienced discomfort post-birth or during menopause, this exercise can alleviate pressure and support your pelvic floor.
- Nervous System Downshift: Elevating your pelvis creates a safe space, signaling your brain to calm down and relax. 💖
- Hip Adductor Release: A tight inner thigh? This move helps release tension and promotes softness throughout your pelvic area.
- Mental Health Connection: Your pelvic health is intertwined with your mental well-being. This practice helps reduce sensory overload and brings you back to center.

If you’re ready to embrace a structured program that nurtures both your nervous system and pelvic health, join my Calm Body, Calm Mind: Calm Pelvic Floor program! Just 7-9 minutes a day — perfect for busy women ready to thrive without the chaos! 🌷✨

Comment "join" below to get all the details on my 8-week challenge and enjoy a 20% discount on core back immersion therapy! Let’s flourish together this spring! 🌼💪

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