Exercise programme I can do at home (weak pelvic floor)

[MoreTeaLessCoffee]

TW birth trauma

I have a 3 Yr old LO. Birth was very difficult (forceps, shoulder dystocia) and severely damaged my pelvic floor. After 2 years of treatment I have reached a point where I am mostly continent but can't run, jump etc at all without leaking. I say all this to make the point that it's not a case of doing more pelvic floor exercises or physio for me, this is it.

Pre pregnancy I was quite fit, running 2-3 X week. After a shitty 3 years I'm now at the stage of wanting to get my fitness back, I'm overweight and totally out of condition. Swimming is good but I'm a lone parent now working ft so I struggle to get to a pool regularly. I need something I can do at home preferably short bursts every day. There are loads of options out there but I'm struggling to find anything that doesn't involve a lot of running /jumping on the spot! Is there such a thing anyone could recommend?

If you have the money, I would invest in doing a holistic core restore program, it’s designed to support PF so teaches you to contract / relax through your workout and builds you up that way, progressing to using lightweights etc. you always have access to it too so it’s it worth it in my opinion.

Theres also a free 7 day trial with Results Wellness Lifestyle (RWL on IG) which has a post natal section, fitmumberkshire is one to look at too but more Pilates and bumps and burpees (highly recommend) for body weight workouts / weights.

i also struggled with the HIIT mentality too (ie body coach) because it doesn’t teach you to do the exercises probably with the breathing only as many as you can in a timeframe

hope that helps x

Thank you @Fran919, I have never heard of that type of programme, I will have a look, it sounds like the sort of thing I need.

I agree with @Fran919 - the mutu system is also good for this, though not free. If and when you want to increase the range of workouts, then I've found looking for "no jumping" or "low impact" HIIT workouts on YouTube has helped me find some good ones I can dip into. Something like popsugar which often has a few trainers, one of them doing modifications, might be worth looking at.

I supplement this with weight training, again following channels on YouTube that I've learnt to trust through dipping in and out.

If you have the time for a more structure programme to follow I found Shona Vertue great for focussing on form, and having no jump variations of her exercises.

I also enjoy hula hoop as a great way of getting some movement in that feels very pelvic floor safe.