Stephanie Estima
speaker
1,101 appearances
1 recordings
1 series
first heard Jun 2026
last heard 29 Jun
Stephanie Estima’s voice in public audio — every appearance, attributed to the second.
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recordings per month · last 12 monthsRecordings per month over the last 12 months — 1 in all, peaking in Jun 2026 with 1.
Appearances
You are recruiting your quads to be able to extend your knee, your glutes to extend your hip.
Like it's the whole leg.
push-ups, body weight squats, which I think you should eventually progress to weights, but so many people have terrible techniques.
So you can actually have a fantastic workout with just your body weight.
Glute bridges, I think are fantastic.
So many, you can pick up like a big bag of cat food or dog food and, you know, do walking lunges down your, you know, wherever,
So, you know, we talked about how the hips are different for men and women.
The pelvic floor is also very different for men and women as well.
So just from a… What is the pelvic floor?
The pelvic floor is like a hammock of muscles that goes from the pubic bone.
So if we were to think about… So here is the female pelvis.
We have the pubic bone here.
Mm-hmm.
And then it's like a sling of muscles that come around and then attach to the coccyx or what's known as the tailbone.
And these are called the pubococcygeal, so pubic coccyx, pubococcygeal muscles or PC muscles.
And they're different than, let's say, your quadriceps or your glutes because they are literally working all the time.
They are working to keep your organs in the pelvis so that they don't just fall out.
And for women, this is another area where we are different because we have more, I mean, first of all, we have more openings, right?
So if you think about the sling of muscles for a woman, you're going to have a hole at the urethra, at the opening of the vulva into the vagina, and then also the anus.
So there's three holes.
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