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Introduction: The Struggle with Incontinence Section 1: Understanding Urinary Incontinence and the Pelvic Floor Section 2: How Alex Miller’s Pelvic Floor Strong Plan Works Section 3: Key Exercises from the Pelvic Floor Strong Plan 1. Core Breathing for Pelvic Floor Activation 2. The “Lift and Hold” Kegel Technique 3. Glute Bridge with Pelvic Engagement 4. …
Introduction: Why Strength Matters for Women Section 1: Understanding the Core and Pelvic Floor Connection Section 2: Key Exercises from Alex Miller’s Program 1. Core Breath Activation 2. The Glute Bridge with Pelvic Focus 3. The Standing Squat with Core Engagement 4. The “Lift and Hold” Technique 5. Side-Lying Leg Lifts Section 3: Why These …
Introduction: Why Pelvic Health Matters Section 1: Meet Alex Miller and the Pelvic Floor Strong System Section 2: Core Principles of Alex Miller’s Techniques IV. Section 3: Proven Techniques from the Program The “Core Breath” Technique The “Lift and Release” Exercise Glute Bridge with Pelvic Floor Focus Functional Squats for Pelvic Engagement Section 4: Success Stories …
Introduction Section 1: Understanding the Pelvic Floor Strong System Section 2: Key Exercises from the Program 1. The Foundational Kegel 2. The Core Breathing Connection 3. The Bridge with Pelvic Focus 4. The Standing Deep Squat 5. The “Lift and Hold” Technique Section 3: Why These Exercises Work Section 4: Real-Life Success Stories Section 5: …
Foods to Support Bladder Health 1. High-Fiber Foods (to prevent constipation) 2. Bladder-Calming Fruits 3. Magnesium-Rich Foods 4. Hydration Helpers 5. Probiotic-Rich Foods: 6. Anti-Inflammatory Options: 7. Calcium-Rich Foods: Foods to Avoid (Potential Bladder Irritants) Personalized Meal Plan Sample 1. Breakfast 2. Mid-Morning Snack: A banana or an apple (peeled, to reduce acidity) 3. Lunch …
Morning Routine 1. Start with Diaphragmatic Breathing (5-10 minutes) 2. Hydrate Wisely 3. Fiber-Rich Breakfast: Include foods like oatmeal, berries, chia seeds, or whole-grain toast to prevent constipation. Mid-Morning 1. Kegel Exercises (10 reps x 2 sets) 2. Bathroom Check: Use the bathroom only if you genuinely need to go—avoid “just in case” trips. Lunch …
1. Regular Pelvic Floor Exercises Strengthening the pelvic floor through Kegels or other exercises enhances bladder control. Start with 10 repetitions, 2-3 sets daily and gradually increase intensity. 2. Adopt Proper Bathroom Habits Avoid “just in case” trips: Emptying your bladder unnecessarily can weaken its capacity over time. Don’t rush: Allow your bladder to fully empty to …
Day 1: Foundation and Awareness Kegel Exercises: 10 reps x 3 sets (hold for 5-10 seconds each). Diaphragmatic Breathing: 5 minutes (focus on syncing breath with pelvic floor relaxation and engagement). Day 2: Strength and Function Bridge with Pelvic Floor Engagement: 10-15 reps x 2 sets. Kegel Exercises: 8 reps x 3 sets (hold for 8-10 seconds, …
Alex Miller’s Pelvic Floor Strong Program is a targeted exercise and holistic wellness plan designed to strengthen the pelvic floor muscles, reduce bladder leakage, and restore core stability. It is especially beneficial for women experiencing postpartum pelvic floor issues, diastasis recti, or stress incontinence. The program incorporates a series of simple, follow-along movements aimed at …
Why Kegels are Good? When Kegels Might Not Be Ideal? Conclusion While Kegels are highly effective for many women, it’s essential to assess individual needs, seek professional advice if needed, and ensure correct technique for best results.
