After this mornings class I thought it was important to reiterate how we engage our pelvic floor muscles!
My self and Vicky are very passionate about this being done properly as doing it correctly allows you to get stronger, prevents injuries, stops pelvic floor disorders and allows you to live a healthier life.
When lying on your back with your knees bent and feet hip distance apart, begin to breath, this breathe should be slow and deep ( To the bottom of your lungs, the rib cage should expand out to the sides) and as you begin to exhale you engage your pelvic floor (30% of its maximum). This should be pulled in and up. NOT bracing and pushing your tummy out. Doing this does not strengthen the muscles and causes a protruding lower tummy.
This does take practise and does feel different and maybe you wont be able to complete the whole class however you will get stronger and the benefits are profound.
If you have a sore lower back pilates helps the exercises will help you feel better, yes some exercise you may not be able to do, but tell us there are always alternative exercises you can do.
Remember its always better to do 3 or 4 exercises correctly and slowly than 8 exercise rushed.
We are here to help and guide you.