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@nextepisode.official: Sayonee episode 12 🎬 Welcome to your new home for the best Indian, Arabic, Korean, Turkish & international series! ❤️ Follow us and enjoy your favorite stories, episodes and unforgettable moments all in one place. ✨ New episodes coming regularly — stay tuned! 🔔 🎬 أهلاً بكم في وجهتكم الجديدة لأجمل المسلسلات الهندية والعربية والكورية والتركية والعالمية! ❤️ تابعونا واستمتعوا بحلقاتكم وقصصكم المفضلة وكل اللحظات المميزة في مكان واحد. ✨ حلقات جديدة باستمرار — كونوا دائماً على الموعد! 🔔 🎬 Aapka swagat hai aapke naye entertainment home mein! ❤️ Yahan aapko Indian, Arabic, Korean, Turkish aur duniya bhar ke behtareen serials milenge. ✨ Follow karein aur apni favorite stories aur episodes ka maza lein! 🔔

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Sunday 04 October 2026 04:44:23 GMT
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How do I activate my low belly & pelvic floor correctly for rib flare, diastasis, back pain, leaking, constipation, pain relief, core strengthening, injury prevention, posture and so much more?!🤔⬇️ P.210 You have to be able to engage your deep core and pelvic floor correctly (activate from pubic bone to belly button NOT crunching/dropping ribcage down or overcompensating with upper abs)!⬇️ It’s not always about what CORE and pelvic floor exercises you do but more importantly HOW you do them that matters most...🤯 Biggest mistake we all make is forgetting to engage our deep core and pelvic floor during functional exercise correctly!❌⬇️ Do you know how to activate your transversus abdominus or TA muscle + pelvic floor correctly during diaphragmatic breathing like this?! (see the difference relaxed vs engaged properly during exhale!🙌)⬇️ It’s great for baby positioning if you are pregnant too! (I’m 6 months pregnant here and do it daily!) Try 30-60 seconds x 1-3 sets🔥 Remember, having a strong core is not about doing a 150 sit ups (that hurts my neck and back thinking about it!) It’s about activating the right CORE muscles at the right time specifically the TA! You need PROXIMAL stability for DISTAL mobility when it comes to CORE STABILITY✅ Your CORE and pelvic floor muscles should activate in a proximal to distal patterning to protect your spine/pelvis! So instead of “sucking it in”, doming, crunching down, bulging belly out, flaring ribs, etc…ZIP up like a elevator from pelvic floor to belly buttton to sternum!⬇️ The MAIN CORE MUSCLES include pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and diaphragm! This is a great exercise that I teach patients during ALL exercise to help prevent and treat issues like leaking, prolapse, back pain, difficulty with arousal/climax, & diastasis!⬇️ CHECKOUT The Belly Whisperer® Method Online Program for more info, safety, and body mechanics for proper breathing!🔥 Checkout The Pregnacy Prep & PP Recovery Program for preggo peeps! Learn to “hug the baby” correctly!❤️ Comment BREATHE to learn how to properly engage deep core/pelvic floor!⬇️ -The Belly Whisperer
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