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Bladder Leaks and what you can do about them

  Bladder Leaks & What You Can Do About It  The holiday season often brings together extended family- and, well, it also means that incontinence jokes tend to join the festivities as well! In case you haven’t heard, many mothers of the world have unwittingly joined a secret pelvic floor dysfunction club, often courtesy of childbirth. I was admitted seven years ago, even though I don't personally experience bladder leaks. Apparently, membership is assumed for us all .  This secret club is where the moms, aunts, older cousins  and grandmothers make private jokes and eye rolls about leaks, “oops moments” and not being able to jump on trampolines. Glamorous, right? And occasionally the whole family joins in on the joke whenever cousin Johnny breaks out his comedy routine and mom has to make a sprint to the bathroom.    Why is this happening, you ask? First, a bit of science.  Bladder leaks, medically known as urinary incontinence, affect millions of individuals worldwide. Despite i

6 Strength Training Exercises For Pregnancy



Pregnancy can be tough on your body, but staying active is important for both you and your baby. While exercises like yoga, walking and swimming are great for your overall health, don't forget about the importance of strength training! Building muscle can help prepare your body for the physical demands of labor and delivery, and can even help prevent common pregnancy-related injuries like pelvic floor dysfunction and low back pain. 

Here are 6 safe and effective strength training exercises to try during pregnancy:

  • Squats Squats are a classic exercise for building lower body strength, and they're perfect for preparing your body for childbirth. Make sure to keep your back straight and avoid going too deep to prevent injury.
  • Lunges Lunges are another great exercise for building lower body strength, and they can also help improve your balance. Make sure to keep your knee directly over your ankle to prevent injury.
  • Deadlifts Deadlifts are a fantastic exercise for building overall strength, including your back and core. Just make sure to keep your back straight and avoid going too heavy to prevent injury.
  • Rows or Lat Pull-Downs Building upper body strength is important too! Rows or Lat Pull-Downs are great exercises to add to your routine.
  • Core Breathing Belly Pump®(Fit For Birth) CBBP is a great exercise for building core strength and preventing pregnancy-related injuries like pelvic floor dysfunction, diastasis recti, and low back pain.
  • Walking on an Incline Walking on an incline is a great way to work your glutes and quads, which can help prepare your body for childbirth.

Remember, it's important to listen to your body during pregnancy and avoid any exercises that cause pain or discomfort. And always use proper form and technique to avoid injury.

So why not give strength training a try during your pregnancy? Your body - and your baby - will thank you!



Looking for more pregnancy exercise tips and tricks? Check out a free trial of Transformation Nation, a customizable on-demand fitness and health coaching platform designed to strengthen your path to parenthood.  Start today! 

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