Did you know that during pregnancy, as the baby grows and the uterus becomes heavier, it is the pelvic floor that bears the weight and can drop as much as 2.5cm! Oh and then there's the fact that towards the end of your pregnancy, the baby likes to use the pelvic floor as a trampoline (making the bathroom your new best friend!). So, needless to say, gaining control over your pelvic floor muscles is essential if you want to avoid the wide range of delightful pre and postnatal problems that us women are often faced with such as urinary (and even faecal) incontinence.

But before I talk more about the importance of gaining control over your pelvic floor, let's start with the basics of what exactly is your pelvic floor? Well, first off, the name 'pelvic floor' is a bit misleading really as the muscles of the pelvic floor are actually all slanted at different angles and layers and don't really form a 'floor' at all (yeah thanks anatomy - as if there isn't enough confusion about our lady parts already!). Here comes the fancy technical talk; there's actually three muscles that make up the pelvic floor; the Pubococcygeus, the Iliococcygeus and the Ischiococcygeus. These three muscles connect your pubic bone (at the front) to the coccyx (your tailbone) and your sitting bones at the back and form a kind of layered triangular mesh of muscular support for all of the pelvic contents, the uterus, the bladder and the bowels.

The positioning and structure of these pelvic floor muscles gives them a vital role in carrying the extra load of your growing uterus and baby during pregnancy, meaning that the muscle fibres get progressively weakened. What's more, the huge hormonal changes and fluctuations that happen during pregnancy can also negatively impact the pelvic floor muscles. The other huge factor for pelvic floor damage though is, of course, child birth, especially if you have a long or prolonged second stage of labour with excessive pushing, a large or awkwardly positioned baby, deep tearing or complications leading to medical interventions (such as forceps and episiotomies).  Needless to say, it's pretty crucial that we learn to correctly engage and control our pelvic floor muscles prenatally to help us prevent or, at least, manage (as best as possible) the damage.

A well conditioned pelvic floor will not only help prevent those embarrassing pre and postnatal moments like wetting your pants in the middle of a workout (usually wearing your favourite skin-tight bum sculpting leggings and in front of the hottest member of the personal training team!) but it can also help with the labour itself and with the post-natal healing process. Let's just point out here that we've been talking about pelvic floor control or condition rather than strength. Why? Well we don't just want the muscles fibres of our pelvic floor to be super strong but with no elasticity! Like with all, well conditioned muscles, we want our pelvic floor muscles to be both strong and flexible; to work properly they need to have the right amount of tone and length to support us through pregnancy but also be able to adequately relax and allow the baby to come out during labour (without causing tearing or without having to have the dreaded episiotomy!). What's more, being able to correctly re-activate the pelvic floor as soon as possible postnatally will help improve circulation to the weakened muscles and can actually help speed up recovery! 

A balanced pelvic floor conditioning program should, therefore, include exercises to engage and strengthen but also release and lengthen. As per my own personal prenatal pelvic floor programme, I advise that you focus more on pelvic floor engagement and strengthening before pregnancy and throughout the first trimester, then focus on activation and relaxation work during your second trimester but focus mainly on pelvic floor relaxation during the last few weeks of your pregnancy (in preparation for the birth!).  Postnatally (as soon as any excessive swelling and pain has subsided) you can start re-activating your pelvic floor, focusing on the engagement and strengthening work.  It's also important to note that the pelvic floor is, of course, part of your overall core. I like to think of it as the 'floor of your core'! So, its often useful to engage both the pelvic floor and the abdominal muscles of the core in the same exercise to provide a thorough full core engagement (very useful prenatally to help manage back and pelvic aches/pains caused by your constantly changing pregnancy posture). However, sometimes it is also useful to focus purely on the engagement and release of the pelvic floor (to work the PF muscles in isolation). 

To correctly condition (and re-condition post baby) your pelvic floor muscles, I advise including a mixture of some pelvic floor/core engagement exercises and some pure pelvic floor exercises in your pelvic floor programme. Usually in any dynamic (moving) pelvic floor exercises you will need to gently engage the whole core to help support and control and safely perform your movement. Here's some of my favourite exercises that helped me maintain a well conditioned pelvic floor during my pregnancy and helped me re-condition my pelvic floor after giving birth to my enormous (9lb9!) baby boy!

1. Sitting pelvic floor engagement - slow into fast 

• Sitting upright (on a chair or a fitness ball), feet hip width apart, your weight even on both sitting bones and your spine lengthened and neutral, breathe in to prepare.

• Breathe out and, keeping your buttocks relaxed, gently squeeze your back passage (anus) as if trying to prevent yourself from passing wind, then bring this feeling forward towards your pubic bone as if trying to stop yourself from passing urine. Continue to gently draw your pelvic floor muscles up inside you. If you are not yet pregnant or are postnatal, you should feel your lower abdomen automatically begin to hollow.

• Imagine that you ae engaging an internal zip from back to front and up inside you (as if you are 'lifting' the floor upwards), If you are pregnant, you will probably feel your bump lift gently. 

• Maintaining this pelvic floor engagement, breathe normally for 5 breaths, allowing the lungs and ribcage to expand (so you are taking full breaths) but without it being strained.

• Then fully relax the pelvic floor.

• Repeat the above process to engage the pelvic floor muscles but much more quickly - on an in breath, draw up your pelvic floor as quickly as you can and then, on an exhale, release fully and quickly. Repeat x8-10 repetitions.
• Modification: to make this exercise more functional, progress to performing it standing (sanding tall with a neutral and stable pelvis and spine).

2. Four Point Kneeling pelvic floor engagement with full core connection

• In four-point kneeling (table top) position, with your hand directly underneath your shoulders and your knees directly underneath your hips, gently rock your pelvis to settle it in the mid position where your pelvis is neutral and your spine retains is natural curves (neutral spine). Lengthen your whole spine from the crown of your head to your tailbone.

• Breathe in to prepare, breathe out as you gently squeeze your back passage (anus) as if trying to prevent yourself from breaking wind, then bringing this feeling forward towards your pubic bone. Then draw your muscles up inside until you feel your abdominals automatically begin to hollow or draw your bump up and in (as if you're 'hugging' your baby upwards towards your spine). Imagine a corset wrapping around your whole torso as well as the ‘floor’ drawing up inside you to gently activate the whole core!.

• Breathe in to fully relax the pelvic floor and to allow the bump to release so you are fully releasing the deep abdominals of the core (really let your bump release as much as it wants to).

• Repeat x8-10 repetitions

3.  Four Point kneeling to child's pose with pelvic floor engagement & release 

• Starting in four-point kneeling (table top) position, with your hand directly underneath your shoulders and your knees directly underneath your hips, and a neutral pelvis and spine.

• Breathe in and shift your weight forward, over your wrists, closing and drawing up your pelvic floor muscles (without tensing your buttocks) and using the same method as in the above exercises (starting by closing the back passage, drawing it forward towards your pubic bone and then drawing up inside you). 

• Then breathe out and shift your weight back and (with your feet together and your knees wide) sit your buttocks all the way back onto your heels, lengthening your spine, stretching your arms out long and resting your head on the floor. Fully release your pelvic floor as you sit back, feeling your sit bones widen to allow a full release.

• Repeat x 8-10 repetitions of this shifting forward and back, engaging and releasing the pelvic floor, finishing by relaxing in the child’s pose for a few breaths, relaxing the pelvic floor completely.

4. Squats with pelvic floor engagement & release 

• Standing with your feet wider than hip width and a neutral pelvis and lengthened spine, hands can be on your hips/waist or crossed over (so out of the way), breathe out to prepare.

• Breathe in to bend the knees and squat, sending the weight back into the heels (making sure that knees don't go over the toes) and fully releasing the pelvic floor muscles at the same time.

• Breathe out to stretch the legs and stand back upright (pushing through the heels) closing and drawing up the pelvic floor muscles at same time. The buttocks will naturally engage but keep your focus on the engagement of the pelvic floor. Only squat as low as you feel comfortable (keep the range smaller as you become more heavily pregnant) and without the torso collapsing. 

• Repeat the squat with pelvic floor release/engagement x8-10 repetitions and then completely release the pelvic floor muscles at the end.

There's no disputing that staying as fit and active as you are able to during your pregnancy provides both you and your growing baby with numerous health benefits. Research has shown that regular exercise throughout pregnancy can help (not only Mama to) maintain a healthy weight but it can also help reduce the risk of baby being born at a significantly larger than average birth weight (known as fetal macrosomia). Staying fit and active will help keep your body strong and conditioned to help you avoid (or reduce the severity of) the aches and pains often experienced during pregnancy such as pelvic/pubic pain, sciatica and back pain. Other proven health benefits include improved circulation, lower blood pressure, improved bowel movements (goodbye pregnancy constipation!) better quality of sleep, reduced risk of gestational diabetes, improved endurance levels and breathing techniques and, ultimately, ensuring that your body is strong enough to get you through (and recover quickly from) the biggest workout of your life...labor! 

What's more, regular exercise during pregnancy can have a significantly positive impact on your mental health. During what is a highly hormonal and often stress/anxiety inducing time, regular exercise can help improve mood and energy levels by releasing 'feel good' hormones (serotonin and dopamine) and reducing stress hormones (cortisol). 

Practicing certain movements and stretches nearer to your due date can also help encourage your baby into an optimal birthing position, which can contribute to a smoother birth with less medical interventions; helping to bring your baby into the world calmly and positively. 

So, we all know how important regular exercise is during pregnancy but during a time of (hormone fuelled) physical, mental and emotional change, knowing what kind of exercise is safe and the most effective can often be very confusing. So here's my top tips for how to exercise safely and effectively during pregnancy:
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• Listen to YOUR body as it changes through the different stages of pregnancy - every single woman has a unique experience during pregnancy so there is no point whatsoever in comparing yourself to your favourite celebrity or fitness influencer and trying to emulate their pregnancy workout routine. Yes, of course, take inspiration and ideas from others but always listen to how YOU are feeling physically and mentally on a daily basis and exercise accordingly. This will also change throughout the different stages of your pregnancy as your mind, body (energy levels) and hormones go on their wonderful pregnancy rollercoaster ride so be careful to review and adapt your exercise routine throughout each trimester as you feel is needed. It's common, for example, to struggle to exercise at all during the first trimester when morning sickness and exhaustion hits hard (and simply getting to and back from work is a win!) but then to feel much more energetic and ready to re-introduce exercise during the second trimester. During your third trimester, as baby grows and pregnancy hormones step it up several notches, your body can feel much less stable and any aches or pains (for example in your pelvis/pubic area, hips or lower back) can feel much more intense so it's really important to reduce/adapt your program accordingly. In the last few weeks before your due date, it's important to shift the focus of your exercise program from strength and control to release and relaxation; practicing slower, more gentle movements and stretches to help open the pelvis, release the muscles of the pelvic floor and encourage baby into an optimal birthing position and practicing slow, calming breathing techniques to prepare you for the marathon that is labor. 

• Stick with familiar exercise - pregnancy is not the time to try that brand new workout that's just launched or hit a PB in the gym; it's a time of massive hormonal and physical change and so it's really important to stick with exercise that your body is super familiar with. Pregnancy hormones (mainly Relaxin) help soften the ligaments of the pelvis and soften and widen the cervix in preparation for labor (very clever!) but, unhelpfully, they also make the ligaments and, therefore joints, in the rest of the body a lot less stable! So it's really important that you don't put unnecessary strain on your lax ligaments (which will in turn put strain on your joints and overload your muscles) with unfamiliar exercise and movement patterns. Our only exception to this piece of advice would be gentle, prenatal specific yoga and Pilates classes, which we highly advise trying during your pregnancy (even if you have never done Pilates or Yoga outside of pregnancy).

• Prioritise your pelvic floor - there has never been a more important time in your life than now to focus on learning correct techniques for strengthening your pelvic floor! The muscles of the pelvic floor are severely weakened during pregnancy; as the baby grows and the uterus becomes heavier, it is the pelvic floor that bears the weight and can drop as much as 2.5cm! This is made even worse by the labor process, especially if you have a prolonged labor with any unforeseen complications. However strong your pelvic floor may be, you're likely to notice that, as your pregnancy progresses, it becomes harder and harder to prevent the odd accident when you laugh or sneeze or (it happens to the best of us and usually when working out in our favourite, ever so slightly see through leggings!). If you already know how to activate and strengthen your pelvic floor then continue with your usual exercises and practice them daily (yes daily!)...you literally can't do enough Kegels! If you don't know what you're doing, go to a prenatal Pilates class or find a prenatal qualified PT or pelvic floor physio to work with. Learning how to relax and release your pelvic floor in the few weeks before your labor is also crucial for a smoother birth (with less risk of severe tearing!). 

• Practice/learn breathing techniques - during early pregnancy, as the hormone progesterone is elevated (to allow your blood to carry more oxygen to your baby) causing you to breathe more often, it's common to experience breathlessness. As pregnancy progresses and the uterus grows and puts pressure on the diaphragm, it's also very common to experience breathlessness or to find it more difficult to breathe deeply. This is made worse by the postural changes that happen during pregnancy which, put even more pressure on the respiratory system. So, it's even more important than usual to focus on utilising correct breathing techniques during and after your workout to ensure you're circulating enough oxygen-rich blood to your muscles and aiding post-workout recovery. We recommend practicing slow (conscious) deep diaphragmatic breathing at the beginning of your workout before you start moving and then stopping regularly throughout your workout to check you are maintaining this deep breathing technique. Pilates and yoga classes can help you learn deep diaphragmatic breathing if you're not already familiar with it. It's also super important (in the lead up to your due date) to practice slow, meditative breathing techniques to help with endurance levels and to help you stay calm, focused and positive during labor. Staying as calm as possible during labor will, in turn, help with oxytocin stimulation (the love hormone that we produce during labor!) which can help with a shorter and smoother labor. 

• Take extra care with any pregnancy aches/pains - as frustrating as it can be (especially if you are usually super active and injury free) pregnancy hormones causing your body to be much less stable and the growing weight of your baby causing postural changes (as well as any previous injuries or weakness in your body) can cause severe physical issues during pregnancy. If you do suffer any severe pain/physical problems (such as Pelvic Girdle Pain, Pubic Symphysis, hip pain/sciatica, severe back pain) it's so important to listen to the advice of your doctor/physio/pregnancy healthcare providers and adapt your exercise program as advised. This is likely to mean exercising much more moderately and less intensely than you might be used to and can be very frustrating but it's so important for your long-term, postpartum physical (and mental!) wellness that you don't push through severe pain and risk causing long-term damage. Listen to your healthcare providers and listen to your body and take each day one at a time; adapt your exercise program (including lots of rest) as necessary. Try and remember that not every day will be the same and, even with severe pains, there will be some days when you'll be able to manage a gentle walk, stretch or swim but then you might need to completely rest for a day or two. 

• Abdominal weakening and separation (diastasis recti) - something that most women seem to worry about when they get pregnant is how to safely exercise without causing prolonged damage to their stomach muscles. Diastasis Recti (DR) is the separation of the outer abdominals (the Rectus Abdominals) down their centre line (the Linea Alba) which is something that happens naturally during pregnancy, as the baby grows. It happens to the majority of pregnant women (66% during the third trimester and 27% during the second trimester) and is a completely normal process that happens to accommodate your growing baby. Regardless of whether you get a DR or not, every woman will experience a certain degree of abdominal weakening as the muscle fibres are stretched throughout your pregnancy. This needs to be taken into consideration when adapting any abdominal work in your pregnancy workout programme. After around 16 weeks it's not advisable to do any active abdominal exercises (so say goodbye to moves like sit ups, ab crunches and planks) which actively use your outer abdominal muscles (the Rectus Abdominals and Oblique Abdominals) and encourage strengthening them when they're in a weakened/compromised state. This can potentially lead to abdominal coning/bulging and even abdominal hernias they look as gross as they sound - Google them!). It could also increase the severity and postpartum healing time of a DR. Instead, focus on exercises which strengthen the deeper abdominal muscles of the core (the Transverse Abdominals). Work with a Prenatal fitness expert or attend prenatal Pilates classes to learn how to correctly and safely activate and strengthen the deep abdominals of the core during pregnancy. It's important to note that (as with all pre-natal fitness guidance) exactly how and when you adapt your abdominal exercises may vary from woman to woman, depending on factors such as pre-pregnancy abdominal strength/condition, pre-pregnancy fitness experience, natural muscular anatomy and condition and the size and exact positioning of baby. So please do seek personalised guidance from prenatal fitness specialist, especially if you have concerns about a DR or any abdominal bulging/coning/doming.
• Consider your babies birthing position - during the last few weeks before your due date, include lots of gentle movements and stretches which can help encourage baby to move into the optimal birthing position (a head-down, Occiput-Anterior position where the front of the baby’s head faces your back). Work with a prenatal qualified Pilates/fitness specialist if you need guidance on this but lots of gentle pelvic tucks/releases in a four-point kneeling position as well as lots of pelvic movements (tucks/releases and circles/clocks) on the fitness ball can work well. Bouncing on the fitness ball, gentle squats and lots of walking can also help. However, after 35 weeks, if you find out your baby is in a breech position, it's important to avoid movements such as squats and bouncing which may encourage baby to engage in this breech position. Work with your doctor/delivery team and take their advice on how to best encourage baby to turn around into an optimal birthing position​
• Exercise for your mind as well as your body! Pregnancy is a hormonal and emotional rollercoaster ride and a time of mega change, when things can often seem completely out of your control. It's very common to experience intense highs, followed by moments of feeling very low and/or anxious. So it's really important to adapt your workout programme to help you feel mentally strong and in control and not just focus on keeping physically in shape. How you feel mentally is likely to change on a daily basis and throughout the day. So, even if you have a prenatal fitness program, it's important to bear in mind that you'll probably have to see how you feel each day and then be flexible in adapting your program. Give your mind the love and kindness it deserves; if you wake up feeling a little down and overwhelmed one day, do whatever you think will make you feel better. That might be a high-intensity, fun group workout class (that really gets those happy hormones pumping) or it may be a super gentle yin yoga class with lots of calming, breathing. Or it might be gentle walk in the fresh air or a day of rest on the sofa! Listen to your own mind and body and be 100% honest with yourself about what you need every day throughout your pregnancy.
• Ask the experts! If you're scared or confused, seek professional guidance! Pregnancy, as incredible as it is, can be a really overwhelming and confusing time, especially if it's your first pregnancy or if you've experienced difficulties getting pregnant or suffered previous miscarriages. So, unless you're experienced in working out during pregnancy, get some professional guidance for your own peace of mind! Check that any personal trainer/Pilates/yoga instructor that you decide to work with is specifically prenatal qualified. Please take care in any large group classes; only attend prenatal classes/classes where the instructor is pre-natal qualified as much as possible and avoid large group classes (as it will be very difficult for the instructor to give you any time for pregnancy specific adaptions). One of the biggest concerns for most women (especially first-time pregnancies) is risk of miscarriage so we'd like to stress here that working out during pregnancy (so long as you are sensible and listen to your doctor/prenatal healthcare team) cannot harm your baby! Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus (which is surrounded by organs, muscles and then your physical body) creating a really safe, protective environment. If you're still really nervous during the first trimester, when risk of miscarriage is higher, we advise sticking to really gentle exercise such as walking, swimming, Pilates and yoga (usually better for morning sickness too!). After 12 weeks the risk of miscarriage drops to less than 1% and hopefully, you'll be feeling more confident to get back to your usual workout programme strong Mama!

As you come towards the end of your pregnancy, there's a lot less space for baby to move around and position itself for birth. This means it can sometimes be tricky for baby to get itself into what is known as the optimum foetal position; the ideal position for baby to make an easier entrance into the world (making for a much smoother labor for you Mama!). The good news is that there are lots of very simple, gentle pelvic movements that we can do to encourage and facilitate optimum foetal positioning!

Ideally, we want to encourage baby to get in to a head down and what is known as an occipito anterior (OA) position, which gives the best chance of an intervention free labor and birth (Sutton and Scott 1996*). In this position, the baby's back would be towards the front of your abdomen and the front of the baby's skull would be facing your back ('front to back'). This position helps baby to flex it's head so that the smallest part emerges first, making a much smoother exit (and less pain for you Mama)!

Often, due to pregnancy posture and the lack of space available at the front of your belly and pelvis, baby will get itself into a head down but posterior presentation (the occipito posterior position). In this position, the baby's back would be towards the back of your abdomen ('back to back'). Baby can find it e difult to flex it's head in this position and the wider part of it's head has to pass through the pelvis first, potentially making delivery prolonged and more difficult (often with instrumental intervention to help get baby out safely). 

If your baby is not positioned head down, it may be breech (when baby decides to present bottom or legs first!) or transverse (when baby is lying in a sideways position!). Both of these positions add complications to labor and often a caesarean section is recommended for a safe delivery of your baby. If your baby is breech or transverse, take your doctor/midwife's specific advice on how to help turn them into the head down position. Kneeling up and the four-point kneeling position (and gentle pelvic movements in these positions) as well as walking every day can, potentially, help the baby to turn head down. It's also advisable to avoid any squatting after 35 weeks, so that you don't encourage baby to engage in a breech/transverse position.

It's important to note that most babies that are positioned (head down) posteriorly will rotate naturally into the anterior position during the first stage of labor. But there are certain positions and movements that you can practice (in the last few weeks of your pregnancy) that can help encourage baby to turn. These positions/movements help by creating the best angles and dimensions of the pelvis and, combined with the weight of the baby and gravity, can encourage the baby's head to descend and rotate. Here's our top movements/positions:

1. Anterior Pelvic tucks on the fitness ball- sitting tall on the ball with your feet hip width (or wider) apart and your hands on your hips, breathe in to prepare, breathe out to tuck/roll the pelvis underneath you (this is an anterior tilt of the pelvis) and breathe in to release back to a neutral pelvis (sitting right on top of your sitting bones).

2. Pelvic circles on the fitness ball - sitting tall on the ball with your feet hip width (or wider) apart and your hands on your hips, circle your hips around in a clockwise direction (moving through as full a range of movement as feels comfortable for you hips and lower back). Take 6-8 circles in a  clockwise direction and then reverse for 6-8 circles in an anti-clockwise direction.

3. Four-Point kneeling position - take your knees underneath your hip joints, your hands underneath your shoulder joints and lengthen your spine. Gently draw (or 'hug') your baby bump up towards your spine to help you activate the deep abdominals of the core and stabilise your position. To find a neutral pelvic position, imagine you have lights on the ends of your sitting bones and shine the lights directly behind you! Try not to allow your lower back to over arch (drawing /hugging bump up towards your spine can help prevent this). Breathe deeply in this position, feeling your sit bones 'open' and widen with each out-breadth (imagining baby moving downwards and out as your pelvis widens).

4. Anterior pelvic tucks in a four-point-kneeling position - in the same (above) position, breathe in to prepare and, as you breathe out, tuck/roll the pelvis underneath you (this is an anterior tilt of the pelvis - imagine you are moving your pubic bone towards your belly button) and breathe in to release back to a neutral pelvis. Repeat x8-10 repetitions. If it feels good for your back, you could then take 8-10 reps of a full cat/cow stretch - rolling the pelvis underneath you and curving the whole spine and then tilting the pelvis in the opposite direction (this is a posterior tilt - imagine you are shining your tailbone lights up towards the ceiling) and gently arching the whole spine (look up and shine your breastbone forwards). Keep the cow stretch very gentle - don't over arch your lower back and you shouldn't feel any pulling in you bump.

5. Four-point kneeling to child's pose - Beginning in the four-point-kneeling position (as above) but with your knees even wider than hip width. then sit back onto your heels, stretching your arms out and feeling length through your spine. Breathe in to gently pull yourself forwards back into the four-point-kneeling position and breathe out to sit back into the child's pose position, feeling your sit bones open and widen every time you sit back into child's pose. Move slowly and smoothly. Take 8-10 repetitions of this movement and then stay in the child's pose for several slow breadths, feeling your sit bones open wide and allowing your pelvic floor muscles to fully release, imagining baby moving downwards and out.

6. Squats - Take your feet wider than hip width (or as wide as you need to accommodate bump and feel comfortable in your hips when you squat) have your feet either pointing forward (parallel legs) or slightly turned out if this feels better for your hips. Breathe in and, keeping the weight in your heels, squat down as low as you feel comfortable and only as far as you can keep your heels down and maintain a still and stable torso. Breathe out to stretch the legs and return to standing. You can use your arms (stretching them forwards as you squat) or leave your hands on your hips and hold onto the back of a chair or a surface if you're struggling to keep your balance as you squat. Please note that we do not recommend squats if you are suffering with any kind of pelvic girdle pain or if you are 35 weeks or more pregnant and your baby is in the breech or transverse position (as you are encouraging baby to engage in these positions).

Other general movement advice
In addition to the above exercises, any gentle stretches that you can do for your lower back and hips as well as walking every day can also help. Walking briskly with a full range of motion can help gently stretch and lengthen the muscles of the lower back, pelvis, hips and legs, lengthening tight muscles in your body (often caused by pregnancy posture) and making space for baby to move into an optimum birthing position.

Suffer with back pain? You’re not alone; with 540 million people affected globally, back pain is the main cause of disability worldwide. Whether you’ve slipped a disc or are just struggling with a little lower back niggle, you’re likely to be reaching for the pain killers and looking for those quick fixes. And yes, those fixes might work for a little while but, eventually you’re going to have to put down the pain killers and take a look at the root cause if you want to turn your back on that pain for good!


When it comes to back pain, the fundamental thing to consider is postural alignment. Our sedentary, in-active lifestyles mean that most of us end up deactivating our postural muscles and sitting/standing with poor posture over the course of our day. When we don’t hold ourselves in correct posture, our joints move out of their natural alignment, meaning that the joints themselves and the surrounding ligaments and muscles are put under excessive strain. This, over time, can cause joint deterioration, muscular imbalance and aches and pains (hello back pain!)


This is why we need to consider the shape of our own spine! Did you know that a healthy spine is an 'S' shape with three natural curvatures; an inward/forward curve at the neck (cervical curve) an outward/backward curve at the upper back (thoracic curve) and an inward curve at the lower back (lumbar curve)? These natural curvatures work a bit like a coil, absorbing shock, maintaining balance, and allowing range of motion throughout the spinal column. When we lose these natural curves, through sitting, standing and moving with poor posture, we put excessive strain on the vertebrae and the muscles and ligaments surrounding our spine are forced under continuously excessive strain, resulting in muscular back pain. Additionally, the continual pressure on the inter-vertebral Facet joints (yes our spine has joints!) can break down the joint cartilage and cause degenerative issues such as osteoarthritis and the continual pressure on the inter-vertebral discs can cause disc compression, pain and eventual protrusions (slipped disc...ouch!).


To understand how to correctly align your spine, you need to first understand the unique shape of your own spine! You see the natural curves of the spine vary slightly on each and every person! If, for example, you have an extreme lumbar spine (lower back) curve (often referred to as a condition called Lordosis), the likelihood is that you have excessive compression on the vertebrae at the bottom of your spine and that the surrounding ligaments and muscles are overly tight and sore (causing lower back pain). Similarly, extreme curvatures at the top of the spine (in extreme cases referred to as a condition called Kyphosis) often lead to excessive rounding of the upper back and shoulders and excessive strain on the upper back, chest and neck muscles, causing upper back pain. An excessive sideways curve of the spine (known as Scoliosis) can cause misalignments and resulting joint and muscular issues throughout the body and can put serious strain on the spine itself, causing disc issues.  


Of course, there are varying degrees of these excessive curvatures and physiotherapists, Osteopaths and chiropractors can be consulted to help you asses your own spine and help provide corrective programmes. Once you understand your own spine it’s so much easier to understand the exercises you should be doing to help you correct and maintain good posture. With a combination of core strengthening exercises to help you correctly activate your postural muscles and mobility and stretching exercises to stretch out the muscles of your back, neck, shoulders, chest, buttocks, hips and legs, you'll help improve your posture and turn your back on pain!

Now, I've never been pregnant so, of course, I don't actually know exactly how it feels to have your posture dramatically change and your abdominal and pelvic floor muscles stretch and weaken as your baby bump grows. However, what I do know (and what I have had confirmed by many of my wonderful pre/post natal clients) is that Pilates is one of the safest and most effective exercise methods for staying strong, fit and active during your pregnancy and to help you get your pre-baby body back post pregnancy.

Pilates focuses on developing a strong core. Core strength is invaluable because if your abdominals, back muscles, and pelvic floor muscles are conditioned and strengthened they will support your pregnancy and delivery effectively and comfortably. Additionally, once the baby is born, it doesn't take long to get those core muscles back into shape with Pilates. Your muscle memory will kick back in (even after muscles have been weakened by pregnancy) and muscle fibres will quickly regain their strength through basic yet super effective exercises which engage your deep, core muscles through very targeted and controlled movements. 

Another wonderful aspect of using Pilates as a method of fitness is that it is very adaptable and flexible. Most of the exercises used in Pilates workouts can easily be modified to accompany a belly, a sore back, or stretched belly muscles that are aching to get back into shape. Modifications are an important aspect of any exercise program because they allow you to do the exercise to gain the benefit, yet work within your present limitations. For example, for some women towards the end of their pregnancy, the two large parallel bands of muscles that meet in the middle of the abdomen (Rectus Abdominals) separate (a condition called diastasis recti). This causes a bulge in the middle of the abdomen where the two muscles separate. Post-pregnancy, much care must be taken not to over engage these muscles in this weakened state and to ensure they are not contracted whilst still in this weakened state. Safe, functional post-pregnancy Pilates exercises will focus on engaging the deeper abdominal muscles (the Transverse Abdominals) and not over-activating the Rectus Abdominals until they have returned to their ore-natal state.

My advice to new mummies? Spend the first five or six weeks (at least - longer if you had any complications during your pregnancy) focusing 100 per cent on your new little bundle of joy and getting used to being a mummy! Then, if and when you feel ready to start moving your body again and re-activating your core muscles, then some gentle Pilates matwork would be an ideal place to start! If you are new to Pilates, check in with your doctor or midwife before you get started. You will need to find a good Pilates instructor who can give you some one-on-one time and who will be able to help you make the necessary modifications in order for you to optimise the exercises. If you've never worked with Pilates exercises before, it's best not to try to do it on your own initially. Pilates exercises are very exact, so in order to get the most benefit, get the proper instruction. If you don't have access to a one-to-one instructor, perhaps try and find a specific post-natal group class, which would be ideal for meeting other new mummies as well as learning Pilates exercises suitable for post-pregnancy!

“Breathing is the first act of life and our last..our very life depends on it. Since we cannot live without breathing it is tragically deplorable to contemplate the millions who have never mastered the art of correct breathing” Joseph Pilates
Inspired by Joseph Pilates (who based his method of Contrology on breathing as the first step to mastering complete control over your mind and body) I am a huge advocate of the power of breathing. I am very passionate about teaching my Pilates and PT clients how to connect their breath to their movement to ensure that every exercise is mindful and controlled. Utilising breath correctly can aid a stronger connection to the deep abdominal muscles (that make up part of your core) which will help stabilise and control your movement. Breathing can, therefore, help provide more power and dynamics into your training. For example, using a strong/dynamic out breadth on the concentric/pulling upwards part of a pull up will aid a connection to the deep-abdominals (Transverse Abs) and help provide power and strength for this part of the movement. Using an inhale on the eccentric/release part of a pull up will help control the lower back down. Breathing also helps enormously with stretching; slowing and deepening the breathing during post-workout stretching will increase blood flow to the muscles and help remove any lactic acid build up. You can use your breath to increase the intensity of your stretches; move into your stretch on an exhale, every time you inhale, hold the stretch and then on each exhale, try to go a little bit further into the stretch, without forcing your muscles.

​Breathing can also be an extremely useful tool for remaining mindful and calm during moments of stress and/or anxiety. I, personally, struggle with moments of intense anxiety, often brought on by a busy London lifestyle, rushing around and often feeling overwhelmed by being pulled in too many directions. To manage my anxiety, I practice daily mindful breathing (yes I'm that weirdo on the tube with my eyes closed, breathing heavily!). Anxiety and stress is, unfortunately, a huge part of many people’s lives as we continue to feel the pressure of balancing a successful career with our family and personal life. Take it from someone who once experienced such a severe anxiety attack that I  called my manager from the top of ski run to hand in my notice, that breathing REALLY DOES HELP!! How? Well, without going into a scientific thesis, basically practicing slow, deep breathing stimulates the parasympathetic nervous system (the system which calms us down) and will reduce anxiety and lower cortisol levels. Simply taking a few deep breaths engages the Vagus nerve which triggers a signal within your nervous system to slow heart rate, lower blood pressure and decrease the stress hormone cortisol. So next time you feel yourself in a stressful situation that activates your ‘Fight-or-Flight’ response, stop and breathe! Or even better, introduce daily breathing into your routine as a proactive mechanism for managing stress and anxiety.

Wellness Writer, Alice Muskett, takes us through a simple, effective breathing technique below.
A simple stress busting exercise is to take a few moments to focus purely on your breath. You can do this any time of the day and as regularly as you like - you can even do it in the toilet cubicle at work if you need a quick break from office mayhem. Close your eyes if you feel comfortable doing that, or just soften your gaze, and focus on your breath as you slowly breathe in and out. You may want to focus on the sensations of air coming in and out of your nostrils, or you may want to put a hand on your belly and feel it moving up and down. You can count 1 as you breathe in, 2 as you breathe out if that helps. Do whatever feels best for you. There's no right or wrong here. The aim is to simply take a mental break. This slows down your thoughts and refocuses your energy. It is a calming, nourishing, exercise that you can use whenever the need arises. For an added boost, silently say 'I am' as you breathe in and 'at peace' as you breathe out.

​Check out Alice Muskett's self care blog: ​The Self Care Life

When it comes to health and wellness, we tend to only think about exercise and nutrition. However, getting enough sleep is also key! It's difficult in our busy lives to get as much sleep as we'd like but maybe after reading this post you'll stop your next Netflix marathon an episode earlier for that extra hour of shut eye! Amongst many others, here are my top reasons for making sleep a priority in your life:

1. Sleep deprivation can lead to weight gain - studies show that sleep deprived individuals have a bigger appetite and tend to eat more calories.  Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.

2. Good sleep can maximize problem solving skills and enhance memory - poor sleep has been shown to impair brain function. Sleep is important for various aspects of brain function. This includes cognition, concentration, productivity and performance.

​3. Good sleep enhances athletic performance - longer sleep has been shown to improve many aspects of athletic and physical performance. A study of over 2,800 women found that poor sleep was linked to slower walking, lower grip strength, and greater difficulty performing independent activities.

​4. Poor sleepers have a greater risk of heart disease - sleeping less than 7-8 hours per night is linked to an increased risk of heart disease and stroke.

5. Sleep affects glucose metabolism and type 2 diabetes risk - sleep deprivation can cause pre-diabetes in healthy adults, in as little as 6 days. Many studies show a strong link between short sleep duration and type 2 diabetes risk.

6. Poor sleep is linked to depression -  those with sleeping disorders, such as insomnia or obstructive sleep apnea, also report significantly higher rates of depression than those without. Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.

7. Sleep improves immune function - Getting at least 8 hours of sleep can improve immune function and help fight the common cold.

8. Poor sleep is linked to increased inflammation - sleep affects the body’s inflammatory responses. Poor sleep is strongly linked to inflammatory bowel diseases and can increase the risk of disease recurrence.

Did you know that your booty is made up three different muscles? These are: 

• Gluteus minimus​ - the smallest of the glute muscles lies directly under the gluteus medius.
• Gluteus medius - this pork chop-shaped muscle sits near the outside of your pelvis.
• Gluteus maximus​ - true to its name, the maximus is the biggest muscle in your body.
• Your glutes are responsible for extending the hip (pulling the thigh behind you), abducting the hip (lateral movement of the leg to the side) and internal and external rotation (turning the leg in and out).
• Due to a sedentary lifestyle and insufficient stretching and strengthening, the glutes are often weak and don't fire up correctly during movement and exercise. This causes the hip flexors (the muscles that pull the hip forward) to be overused and tight, the pelvis to be unstable and the lower back to, therefore, take excess impact during movement (ultimately causing lower back pain). The knees can also become weak and painful due to excess impact on them. So, if you suffer from tight/painful hips, lower back pain or knee pain, it's extremely likely that you have weak glutes which are not activating sufficiently during exercise.
• STAY TUNED for future updates and exercise tips for glute strengthening and follow me on Instagram where I often post glute strengthening videos!