Annie Pilates Physical Therapist

Stabilize while lengthening the Hip abductors and adductors with Single leg V stretch isometrics ❤️

Are you ready to get REAL about something that’s often swept under the rug? Let’s dive deep into the world of our pelvic floors! As your go-to pelvic floor guru (with a master’s in physical therapy and certifications in brain injury and pelvic floor)I’m here to shatter the myths and spill the tea on what you really need to know! ☕️💦

we’ve all had those embarrassing moments. 🙈 I used to p*e and p**p my pants too! 😳 But stop right there—no more cookie-cutter solutions like “Just do your Kegels” or “Drink less water.” 🙅‍♀️ Your pelvic floor is a SYSTEM that deserves attention and care, not a one-size-fits-all band-aid!

💡 Here’s a little gem to get you started: try this gentle isometric exercise! Grab a soft ball and place it outside your lateral hips while you engage those hip abductors. As you slowly lower the opposite leg down, keep your knee straight and feel that lengthening of those tight hip adductors. This combo not only strengthens your pelvic floor but helps stabilize and improve function! 🙌

Did you know your brain is a BIG player in your pelvic floor’s performance? If your brain is sending mixed signals, it can lead to discomfort and frustration. Imagine your pelvic floor as a 2004 minivan with three warning lights flashing—squeezing won’t fix that! 🚗💥

I’m on a mission to empower women to reconnect with their bodies and transform their lives! Here’s what we’ll tackle in my sessions:

🚽 Why do you feel the need to p*e 14 times before leaving Target? (Seriously, what's up with that?)
🌙 Why does your bladder throw a party at 2 AM when all you want is sleep?
🏃‍♀️ Why do jumping jacks feel like a personal attack on your dignity?
😵‍💫 Why does urgency feel like your bladder is sending an ALL CAPS email to your brain?
🙈 Why has intimacy vanished faster than leftovers in a house with teenage kids?

Ready to dive deep and reclaim your life? Comment "CHALLENGE" below, and I’ll send you all the juicy details about my upcoming 8-week summer program starting June 1s

Has anyone ever know that your pelvic floor muscles are skeletal muscles?

Did you know your pelvic floor muscles can be trained just like any other muscle in your body? That's right! Today, we’re taking a fun ride to strengthen them! Picture your pelvic floor as an elevator with several floors. Let’s learn how to control that lift! 💪💖

🌬️ Inhale: Relax and let the elevator doors open. Feel the support beneath you and ground yourself. This is your moment to breathe deeply.

🚀 Exhale: As you exhale, gently lift those pelvic floor muscles, stopping at different ‘floors’ to build strength and awareness. 🎈 Think of it as a fun workout for your insides!

💬 Remember, it’s not about rushing; it’s all about mindful movement! Each ‘floor’ you pause at is a chance to connect, strengthen, and empower.

But wait, why is this so important? 🤔

✨ Avoiding the P*e Trap: Many of us p*e too often, thinking it’s healthy. Ideally, we should aim for every 2-4 hours. Frequent bathroom visits can lead to an overactive bladder and dehydration! 🚽💧

Let’s ditch those intense sit-ups and focus on breathing and core engagement instead. Here’s how to smoothly ride the elevator:

1️⃣ Breathe Deeply: Inhale, expanding your belly, and exhale to lift. It’s that simple! 🌬️💨
2️⃣ Exhale on Effort: Always exhale during the toughest part of your movement – trust me, it makes a world of difference! 💥
3️⃣ Rib Mobility: Keep your rib cage moving to support that diaphragm like a pro! 🎶
4️⃣ No Crunches, Please: If you feel discomfort, it’s time for a gentle modification.
5️⃣ Engage Holistically: Coordinate your deep core muscles for full-body strength! 🌈✨

One of my favorite moves? Gentle reverse bicycles while tapping butterfly stretch feet with a soft ball under my pelvis. It’s a fun way to strengthen that pelvic floor! 🦋

💖 Ready to level up your pelvic floor game? It begins June 1st! Drop “Challenge” in the comments below, and I’ll send you a link to join my next 8-week program challenge focused on core back immersion therapy to revive your pelvic floor health. Let’s empower ourselves

I just want to take a moment to express how grateful I am for each one of you! Your support means the world to me! ❤️

I’ve been diving into diagonal movement patterns lately, and wow—what a game changer! 🚀 Engaging my obliques and deep abdominal muscles has been a revelation, especially for postpartum mamas who might be dealing with weakened lower abs, hip adductors, and flexors. 💪✨

If you’re looking for guidance on this journey, just comment "challenge" below! I’ll send you a link to be an early bird for my upcoming 8-week Core Back Immersion Therapy inside the Revive Pelvic Floor Health Core Rehab Program, reopening on June 1st🎉 and let's Strive for a stronger functional pelvic floor this summer !

💪 Thanks to the deadbug exercise with a foam roller, my core strength and stability have skyrocketed! 🙌🏋️‍♀️ This added challenge has truly made a difference in activating my core muscles and enhancing my balance. 💯🔥

💥 Those diagonal movement patterns have really elevated my workouts, effectively targeting my obliques and deep core. Not only am I seeing improvements in strength, but my overall stability and balance have also gotten a major boost! 🌟🔥

🚶‍♀️💃 Plus, I’ve noticed a fantastic improvement in my posture! The deadbug exercises are supporting my spine and helping me maintain an upright position throughout the day. 🙌💁‍♀️

✨ And the best part? I’ve experienced a significant reduction in lower back, pelvic, and hip groin pain, along with better bladder control! 🙏💪 The deadbug exercises are truly a lifesaver for strengthening my deep core and easing the strain on my lower back.

I’m loving this new routine and can’t wait to share more updates on my journey! Keep an eye out for upcoming video content regarding the Revive Pelvic Floor Health Core Rehab Program! 💪✨

Have you tried diagonal patterns during your deadbug core routine? Let’s chat in the comments! 👇💬

NoMoreBackPain FitnessGoals GratefulForYou

Are you ready to dunce into your core and pelvic floor ?

When the pelvic floor becomes chronically tight it starts to mimic UTI Ike symptoms even though there is no infection because the pelvic floor muscles are causing a squeezing sensation in your urethra and bladder!!!

That is why it is best not to hold you p*e more than 4 hours in between p*eing and try to be mindful on your fluid intake plus don't forget to lengthen and strengthen your pelvic floor and the surrounding muscles that help support your pelvic floor such as your hamstrings 🌸

💖 Did you know that your pelvic floor can hold onto tension just like your hamstrings? When the pelvic floor becomes chronically tight, it can squeeze and irritate the urethra and surrounding nerves, sending pain signals to your brain that mimic a UTI. 😖🔥

But here's the twist: there’s no infection present! Just a pelvic floor that’s stuck in a tight grip. 🤯💡

Tight hamstrings pull your pelvis into a posterior tilt, compressing your sitting bones and restricting those vital pelvic floor muscles. This can lead to discomfort, spasms, or even incontinence. 😳 But guess what? The solution isn’t more medication—it's time to teach your pelvic floor how to RELEASE!

🌿✨ Let’s break the cycle together! I’m sharing a gentle sc******ng variation with a foam roller for support. This technique helps release tightness and alleviate those pesky spasms.

Are you ready to reclaim your pelvic health? Comment “CHALLENGE” below if this resonates with you! 👇🏻💬 Let’s embark on this healing journey together starting June 1st with an 8-week program dedicated to restoring our pelvic floor health.

And don’t forget to share this with a friend who’s been struggling too! Together, we rise! 💪💕



Are you ready to address your pelvic floor issues ?

POV: YOU HUMBLED REAL QUICK! 🙌✨ Try these 4 foam roller moves for just 10 reps each day, and you will start noticing some amazing changes...
1. Foam Roller Assists:
Start lying on your back with a foam roller placed under your pelvis for gravity assistance. Gently separate your feet apart into a comfortable position. Do some isometric holds with your feet 36 inches apart, squeezing the foam roller between your legs and holding for at least 3 seconds. Feel that activation! 💪
2. Frog Kicks:
Progress to frog kicks! Keep that foam roller secure between your legs as you perform controlled kicks. Engage your core and feel the burn! 🐸🔥
3. Knees to Chest:
With the foam roller still in between your legs, bring your knees to your chest. Keep those angles separated while holding the roller in place. This one is a great stretch for your lower back. 🌟
4. Rock Side to Side:
Lastly, rock side to side while maintaining the foam roller between your legs. Challenge your balance and core stability—don’t let that roller fall! 🎢

🌬️ Breathing and Pressure Management:
We reviewed how breathing has multiple components crucial for our overall function. Paying attention to your breath can significantly reduce stress and anxiety. Studies show that shallow breathing can increase anxiety, but focusing on your breath can lead to amazing benefits, including:

- No more pain with pe*******on
- Fewer UTIs and constipation
- Relief from pain while p*eing or p**ping
- Better control and confidence without leaks
- A stronger core, hips, and pelvic floor! 💖

Ready to take your pelvic floor health to the next level? Comment "REVIVE" below to access our FREE 7-part video signature series designed to help you revive your pelvic floor health! Let’s get started on this transformative journey together! 💫 ReviveYourHealth

"Indulge guilt-free with a scoop of high-protein pistachio gelato 🍦✨ Say 'gelato' below to unlock the recipe and snag an exclusive discount on Legion Whey Protein! Let's make this summer sweeter and stronger together 💪🏼 before fall begins

🌿 Ready to treat yourself to a guilt-free indulgence that's as delicious as it is nutritious? Say goodbye to boring protein shakes and hello to a refreshing and protein-packed pistachio gelato recipe that will leave you feeling satisfied and fueled for whatever the day brings. 💪🏼🍦

🍨 By simply commenting "gelato" below, you'll unlock the full recipe and receive an exclusive 20% discount on Legion Whey Protein . But wait, there's more! To celebrate Labor Day, we're offering an extra 50% off until September 4th, so you can stock up on this protein powerhouse and elevate your summer with every scoop. 🎉

All orders over $99 will receive a $10 Gift Card!

All orders over $149 will receive a $20 Gift Card!

🍦 With 37 grams of protein in every serving, Legion Whey Protein is the secret ingredient you need to support your health and fitness goals while treating yourself to a creamy and delicious dessert. So go ahead, mix up a batch of this high-protein pistachio gelato and enjoy the benefits of muscle recovery, deep sleep properties, and more. 🌞✨

🍃 Don't miss out on this opportunity to revitalize your immune system, satisfy your cravings, and feel good about what you're putting into your body. Click the link in my bio to shop now and experience the LegionLove for yourself. Let's make this summer one to remember with a little help from Legion Whey Protein! 💚

Have you ever attempted to create your own homemade gelato??

"Summer just got sweeter with guilt-free indulgence 🍫🌿✨ Unlock the secret to delicious and nutritious Legion Dutch chocolate gelato with a special discount on Legion Whey
Protein!

Comment 'protein' below to treat yourself to a scoop of muscle-building goodness. "

🍫🌿 Indulge in a guilt-free summer treat with this protein-packed Legion Dutch chocolate gelato recipe! If you're interested in trying this delicious and nutritious creation, simply comment "protein" to unlock a special discount on Legion Whey Protein, a supplement known for its clean, science-backed ingredients.

In this recipe, we've used no sugar gelatin and chocolate almond milk to achieve a smooth and creamy texture without the need for milk or heavy cream. The ingredients include almond chocolate milk, Legion Whey Dutch chocolate, chocolate no sugar gelatin, organic chocolate powder, and optional Ghirardelli chocolate chips for added indulgence.

This recipe has a total of 47 grams of protein 🥰

For those new to Legion, you can enjoy a 20% discount on supplements using the referral code "AnniePilates," while returning customers can earn double cashback on future purchases.

Legion products are praised for their clean formulation, scientifically researched ingredients, and the absence of proprietary blends, making them a top choice for those seeking quality supplements. By incorporating Legion Whey Protein into your smoothie bowls, ice cream , smoothies or any recipe that you can enjoy great taste without overwhelming sweetness, all while benefiting from natural ingredients and no artificial additives.

This protein-rich recipe is designed to help you build muscle effectively and enjoy a delicious treat. Don't miss out on this opportunity to improve your health and fitness journey with Legion Whey Protein. Click the link in our bio to shop now.

If you don't have an ice cream maker, freeze the ice cream base in an ice cube tray overnight. Blend the ice cream cubes until smooth in a blender. 🍦

Have you tried making your own high protein ice cream ?

Fuel your Summer day the right whey with this delicious Legion raspberry chocolate 🍫 protein-packed smoothie bowl recipe! 🌿💪
Comment "protein" and access the discount on this delicious and all natural whey protein 👍
Try Legion Whey Protein for clean, science-backed supplements that are rich in flavor and free from artificial additives.

Looking for a delicious and nutritious high-protein recipe to start your day off right? We've got just the thing for you!"

This recipe is also high in antioxidants rock in omega 3 fatty acids vitamin D , vitamin K

Legion whey protein clicks all the boxes for all natural and get the benefits of clean, science-backed supplements.

Legion Whey protein is the perfect addition to your smoothie bowls, offering amazing taste without being too sweet. Plus, all Legion products are 100% natural, free from artificial additives or sweeteners."
the benefits of Legion products, including the clinically effective dosages of scientifically researched ingredients and the absence of proprietary blends.

Simply blend together one banana, frozen raspberries, yogurt, Legion Whey chocolate protein, almond butter, chia seeds, flax seed powder, spirulina, and a splash of almond milk for the perfect high-protein smoothie bowl base."

Top it off with fresh raspberries, blackberries, strawberries, banana slices, and a sprinkle of granola with pumpkin seeds for added crunch and flavor."

New customers can enjoy a 20% discount on supplements with our referral code," AnniePilates "while returning customers earn double cash back on future purchases. It's a win-win for your health and your wallet!"

Comment "Recipe" and access this amazing protein recipe and also get the discount for Legion Whey Protein that is a science back evidence to help you build muscle just in the right amount and amazing effectiveness

enjoy the benefits of clean, science-backed supplements. Click the link in our bio to shop now!

"Have you ever added spirulina, chia, flax and all natural whey protein to your smoothie bowl? It's a game-changer! 💚🌿 "

Sit down and I have to tell you something ... Let’s have a little chat about something we often overlook when it comes to core workouts: our pelvic floor! 🤔✨

Did you know that when you do sit-ups, crunches, and even planks, you could be creating more pressure than you realize? Think of your core as a soda can: your diaphragm is the top, your pelvic floor is the bottom, and your abs are the sides. When you crunch or plank, it’s like squeezing that can, pushing everything downward. If your pelvic floor isn’t strong enough, this pressure can lead to some unwelcome surprises. 😳💦

🚫 The Crunch & Plank Dilemma:
- Sit-ups & Crunches: These bad boys engage your upper abs and funnel pressure straight down onto your pelvic floor.
- Planks: Holding a plank can lead to breath-holding, which increases pressure and can overwhelm your pelvic floor. 😱

But don’t worry, we’ve got some pelvic-floor-friendly alternatives! 🙌✨

🌈 What to Do Instead:
1️⃣ Exhale on Exertion: Always breathe out when you’re pushing through the toughest part of an exercise. This helps lift your diaphragm and eases the pressure on your pelvic floor.
2️⃣ Modify or Swap: Ditch those risky crunches! Try glute bridges, bird-dogs, or modified side planks instead. 💖

💚 Try This Exercise: Frog Pose to Leg Kicks! Add a soft foam roller between your feet to help engage your pelvic floor while supporting it with breathwork. It’s a game-changer for those dealing with pelvic floor issues! 🌟

And guess what? Planking isn’t a “no-go” forever! Once your pelvic floor is healed and functional, you can safely resume planks. But sit-ups and crunches? Best to leave them behind for good! 🥲

👉 Ready to learn more about how to strengthen your core while being kind to your pelvic floor? Comment "challenge" below and join my upcoming 8-week program starting June 1st! Let’s build strength together! 💪💖



Have you tried frog kicks with a soft ball and foam roller support ?