pelvic floor
active prevention
Learn how to take care of your pelvic floor and
to use your pelvic muscles in your active routine
This workshop is for you If…
You have a pelvic floor
You gave birth
You lift weights in your daily life or at the gym
You pee on your pants once or twice
You walk, run, bike
You use your voice at work or parenting
You are active and you don’t want to chance that.
Here’s what you’ll learn
What’s a pelvic floor and the muscles around it
How to move and feel the movement of your pelvic muscles
Why is so important to take care of this part of your body
How to stretch and strengthen the pelvic muscles
What to do during fitness sessions to protect and activate your pelvis.
The workshop is a building up course that will lead you to be Pelvic Floor empowered.You’ll not only expand your knowledge about this part of your body but you’ll be conscious of what to do during your workouts and daily life. Be honest, who has never pee on his pants after hearing a joke or a funny story? I did for sure.
the workshop is divided in 4 classes:
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“Breath into your Pelvic Floor” → We will go through some stretching exercises and we will learn how to feel our Pelvic Muscles following the breathing cycles. This class will make you aware of this hidden part of your body and will help you to finally connect with it. If available, we will also use the support of some equipment such as Elastic Band and Stability Ball.
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“Core & PF” → in this appointment, we'll practice our Core exercises, such as crunches or plank poses and we'll learn how to incorporate our Pelvic Muscles during those movements. When we work out our Core without thinking at our Pelvic Floors we can really hurt them and that’s why it is a priority to learn how to activate it during core exercises. On top of that, you'll see how easy a plank pose can be with the help of those hidden muscles. You will start to like the plank sessions, I promise you! ;)
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“Strength & PF” → In this appointment, we’ll practice the most common strength exercises in the fitness world, such as kettlebells, squats, elastic band and we’ll learn how to incorporate our Pelvic Muscles during those movements. Learning how to implement those movements not only will prevent our Pelvic floor from getting injured but will improve our performances. You’ll be impressed by how much stronger you are with the help of your Pelvic Muscles.
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“Jumping into your PF” → Last class of the course aims to teach you how to activate your Pelvic Muscles during cardio exercises. Every body is different but it has to be mandatory for everybody to be able to engage our pelvic muscles during all the cardio activity. Starting from Jumping jacks and High knees you’ll be able to make sure that your pelvis is involved in your running, biking or walking routine too.
this part of our bodies is still shy and only few people talk about it
Take your first step into your deep care.
Every year, from February to April I go live. In 2025 we’ll meet for 4 Fridays on zoom at 6am [MT]. You’ll also have the chance to follow the recordings and you’ll have illimited access to all the material.
Intro
Friday, March 14th
core
Friday, March 21st
strength
Friday, April 4th
jumping
Friday, April 11th
Right now, it’s not important to know how you are going to follow the classes (on zoom or on-demand)
what’s essential is to take your first step into your deep care. And don’t worry, there are plenty of chances to become a PF pro.