Sara Reardon

And then you've got your layers of oblique abdominals. And then you've got your six-pack rectus muscles, right? Those are kind of the out muscles that you would have. I know you've seen yours. I've never seen mine, but I've heard that they're in there. But all that being said, that deepest layer, the transverse abdominals, connect to your pelvic floor.

And then you've got your layers of oblique abdominals. And then you've got your six-pack rectus muscles, right? Those are kind of the out muscles that you would have. I know you've seen yours. I've never seen mine, but I've heard that they're in there. But all that being said, that deepest layer, the transverse abdominals, connect to your pelvic floor.

So when you activate your pelvic floor contraction, when you contract, your deep abdominal transverse muscles contract at the same time. They work in synergy. You can't isolate them separately. So if you're engaging your deep pelvic floor muscles, your deep ab muscles are also firing.

So when you activate your pelvic floor contraction, when you contract, your deep abdominal transverse muscles contract at the same time. They work in synergy. You can't isolate them separately. So if you're engaging your deep pelvic floor muscles, your deep ab muscles are also firing.

And that's actually the biggest reason that a lot of people have back pain or they can develop hernias or is because they're not activating the deep core. They're only doing rectus work or oblique work. And so before you even do any ab work, I'm like, pull your pelvic floor, your perineum, which is kind of the midline of your, we call it the taint, you know, in like urban dictionary. But

And that's actually the biggest reason that a lot of people have back pain or they can develop hernias or is because they're not activating the deep core. They're only doing rectus work or oblique work. And so before you even do any ab work, I'm like, pull your pelvic floor, your perineum, which is kind of the midline of your, we call it the taint, you know, in like urban dictionary. But

The area kind of just at the base of your vagina or penis, and you lift that up, and that activates those deep core muscles while you're working out. The hernia is caused by not having the correct pressure management, which likely means you're not breathing well. Like it likely means you're holding your breath and that breath is trying to find a place to go. So it goes towards your belly button.

The area kind of just at the base of your vagina or penis, and you lift that up, and that activates those deep core muscles while you're working out. The hernia is caused by not having the correct pressure management, which likely means you're not breathing well. Like it likely means you're holding your breath and that breath is trying to find a place to go. So it goes towards your belly button.

It goes towards your inguinal area and you've got a hernia. It's also why disc bulges happen, right? That pressure from heavy lifting or poor posture has to go somewhere and you bulge a disc. Right. Or you get prolapse or you get a hernia. So it's trying to find its outward maneuver. Right. Dr. Anneke Vandenbroek

It goes towards your inguinal area and you've got a hernia. It's also why disc bulges happen, right? That pressure from heavy lifting or poor posture has to go somewhere and you bulge a disc. Right. Or you get prolapse or you get a hernia. So it's trying to find its outward maneuver. Right. Dr. Anneke Vandenbroek

And I have a lot of postpartum moms who get this after giving birth and their belly stretches out. There's so much pressure in there. It doesn't have anywhere to go. But if you fix it, there's a 50% chance of it failing and happening again because you never learned the right strategies.

And I have a lot of postpartum moms who get this after giving birth and their belly stretches out. There's so much pressure in there. It doesn't have anywhere to go. But if you fix it, there's a 50% chance of it failing and happening again because you never learned the right strategies.

So to get to your point earlier about like you have to kind of look for what's causing the problem, your breathing, your lifting, your posture, your core, and that will help kind of give you long-term relief.

So to get to your point earlier about like you have to kind of look for what's causing the problem, your breathing, your lifting, your posture, your core, and that will help kind of give you long-term relief.

Yeah, I mean, the basics are like if you have constipation, you're at a high risk of pelvic floor dysfunction. Constipation is the number one GI complaint in the United States. And it's super common with kids as well. So if you're eating too many processed foods, not enough fiber, you're not getting enough hydration. I mean, the basics are like you need fruits and veggies.

Yeah, I mean, the basics are like if you have constipation, you're at a high risk of pelvic floor dysfunction. Constipation is the number one GI complaint in the United States. And it's super common with kids as well. So if you're eating too many processed foods, not enough fiber, you're not getting enough hydration. I mean, the basics are like you need fruits and veggies.

You can take natural fiber supplements if you want. I'm a big fan of taking magnesium citrate for constipation. You take it at nighttime. It makes you a little bit drowsy, but a side effect is to soften your stool. And so you can have smoother, easier bowel movements. So yeah, it's a little bit of the chicken or the egg. If you're constipated, your pelvic floor is going to be tight.

You can take natural fiber supplements if you want. I'm a big fan of taking magnesium citrate for constipation. You take it at nighttime. It makes you a little bit drowsy, but a side effect is to soften your stool. And so you can have smoother, easier bowel movements. So yeah, it's a little bit of the chicken or the egg. If you're constipated, your pelvic floor is going to be tight.

Or if your pelvic floor is tight, it can cause constipation. But either way, looking at what you're Eating is super important. On the flip side with your bladder, some things that can irritate your bladder, you can have them, but if you have urinary urgency or leakage, you may want to just minimize how frequently you have them.

Or if your pelvic floor is tight, it can cause constipation. But either way, looking at what you're Eating is super important. On the flip side with your bladder, some things that can irritate your bladder, you can have them, but if you have urinary urgency or leakage, you may want to just minimize how frequently you have them.