Key Factors When Working Out AFTER PREGNANCY

[Music] [Applause] our next caller is Sam from Maryland Hi Sam Hi how are you good how good morning good thank you so much for having me on and taking my call um I will get right into it I've always had trouble squatting as to grass but got consider considerably worse after my second of three kids he was a big baby 1010 um vaginal delivery if that makes a difference I can get down into an Asian squat but um it's getting up that's the issue the lower third is the biggest trouble adding weight especially back squats with barbell is very limited I feel like I'm just going to fall back suitcase carry with dumbbell is more doable I don't know if it's strength Mobility or balance any insights on how to get better at getting up from Asian squat without using my hands yeah I never called that by the way you have't no so you can so so you can sit you can without weight you can sit in a squat with your heels on the floor feet feet are flat you can get there yes okay so it's a strength issue um now it does make a difference that you notice this uh more after having your third child and after having a natural delivery uh because the pelvic floor muscles just weaken that area yes uh they did you do any pelvic floor rehab uh post partum I have um probably not as much as I should have okay did you notice any any now why did you do the rehab did you have some some issues that you noticed that you had to do some Rehab on well just the squatting I wanted to try to get better okay so so pelvic floor the pelvic floor is uh very important in stabilization of the pelvis and then it's and then to the core right so if your pelvic floor has some imbalances for lack of a better term um then it's going to be very it's going to feel unstable in a bottom squat position among other things and so your body your CNS is going to be like you're not coming up I'm not going to give you the strength uh to come up so I would do traditional pelvic floor exercises but then for the squat here's something you can do go down to the not the bottom of a squat but hover above the bottom and do some isometrics there and hold that position for whatever 20 seconds or so come out of it take a break come back down now stop maybe 3 in above that and do another isometric so essentially what you're going to do is you're going to break that bottom third up of the squat into maybe three or four isometric holds and then through that process you should be able to slowly start to build strength in that part of the rep and then what you do is you can start to add load now you did say you fall back so one way to help I feel like I would I am I don't actually do okay so one thing you can do if you have that feeling is rather than loading weight on your back is to load weight across your shoulders like with a front squat that can help you a little bit um once you progress that she could also do a lower bar Squat and allow her chest to come forward a little bit too so that's also a possibility yeah or or even a um a goblet I do like I so I love the advice of just not going all the way astig grass and stopping it an inch to two inches short of that because what happens a lot of time if you can get down there Mobility wise but then you feel weak coming out is you probably go all the way to the bottom and then you rest and allowing and and stop stopping an inch or two short of all the way the bottom is going to force you to stabilize and strengthen that that area where you feel weak and so I love that piece of advice that by itself in my opinion is going to make a massive difference and then I think there's some value too in her doing hip threats what about um because we did pelvic floor stuff in in muscle mommy what about following pulling from that routine totally I like that yeah that would that would be great and we have hip thrust included in there yeah do you have muscle mommy yet no I don't okay let us let us send you muscle mommy in there's pelvic floor stuff there's hip thrust and then take the advice that s was saying with the squats I would just modify them and stop them short and what you do by the way when you get down and do that isometric um you know you can just hold it but while you're holding it what I want you to do is I want you to tense up yeah I want you to tense up your core tense up your pelvic floor keep your feet grounded so protect prend like you're you're grabbing the floor with your feet and just create connection that's what you're looking for with that isometric yeah we we need to reconnect we need to get that established again I think too there's a lot of value in single leg squats uh in in this instance and and being able to like sit on a bench and then uh drive up off the bench with one foot uh to be able to generate the force what we're lacking there is that connection of being able to recruit uh we're in that bottom position and so to be able to do that sometimes you need a prop or something to kind of help initially uh to to to be able to kind of help you get into that um squat but for the the process of working on that and really being able to uh regain that connection to recruit muscle to get up and drive up off the bench uh that's what we want to that's in muscle Mommy right all of it are you are you in muscle momy are you um generally really hyper flexible yeah I would say so okay so hypermobility um in general this is how I would train it's not so it's not super common you know usually I when we when people hire trainers they have tightness issues but every once in a while you'll get somebody with some hypermobility um so a lot of your wraps are going to be stopped short of the deepest you could go this may be even true for some of your upper body exercises because the issue with hypermobility is connection is create is being able to maintain tension so think that in your mind when you're doing this tightness tension connection don't relax uh in this in those positions so like I said you go down stop two inches below above the the bottom and then get real tight and hold that for 15 20 seconds and then come out of it if you can't stand up that's fine just Hit the Floor come back up stand up rest like you did a set rest for a couple minutes try it again but then stop maybe an inch above that and then you you'll be able to get get that bottom third of the rep covered with each of those as much as you can get that core engaged uh again and like you know overemphasize that because you know too that's been a big uh loss in terms of our connection through you know pregnancy one more thing I'm going to add I uh totally forgot um do this often so day or multiple times a day uh I I would do I would do this at least once a day sometimes twice a day so you're going to do uh one set of each kind of position maybe two times a day each time intensifi body way yeah just connecting just connecting um and and you'll see pretty quickly within a day or two like in fact if you do it twice a day you may notice the second time around oh I feel like I can start to connect to certain things so uh but practice it frequently and we'll send you Maps muscle mommy as you work out perfect thank you so much yeah you got it thanks for calling in thanks that uh I I've God I've said this before Luna there we still um Luna we haven't talked about them for a while I know this is a company that sends a physical therapist to your home and and uh the biggest value I can see with that is postpartum because you just had a baby you're not going to the freaking PT yeah but pelvic floor rehab or postpartum rehab is so valuable it's insane I used to train women yeah it's always recommended but it's not like Protocol no it should be I would train women whose kids were four and five and then they still had issues with with the after they had their baby that they hadn't dealt with and then we'd have to go through the rehab process I mean this is what I mean I was really adamant about us putting this in muscle mommy for that reason cuz I just feel like it's neglected so much and I know like when we first were designing we're like oh is it necessary for us to do that this is more like an aesthetically driven program but it's like no if it's going to attract moms that has to be one of the most neglected things that I see uh postpartum so you you were right thank you all right [Music] [Applause] oh [Music]