Research-Backed 3-in-1 Move that's BETTER than Kegels! 💥

Skip to 2:25 if you want to go straight to the exercise, but if you're into research, watch the intro! I share details about this research-backed "three-in-one" move, which utilizes co-contraction of the hip adductors, abdominals, and pelvic floor to provide a synergistic strengthening exercise that's better (more effective) than Kegel exercises alone. Article link: https://pubmed.ncbi.nlm.nih.gov/35248... Article reference: Ojukwu CP, Ojukwu CS, Okemuo AJ, Igwe SE Dr, Ede SS, Ezeigwe AU, Mbah CG. Comparative effects of selected abdominal and lower limb exercises in the recruitment of the pelvic floor muscles: Determining adjuncts to Kegel's exercises. J Bodyw Mov Ther. 2022 Jan;29:180-186. doi: 10.1016/j.jbmt.2021.09.009. Epub 2021 Sep 25. PMID: 35248269. The optimal number of repetitions and sets can vary from person to person. However, as a general guideline, starting with a moderate number of repetitions and gradually increasing over time can be beneficial. For example, you could begin with 5-10 repetitions of the exercise, 1-2 times/day, 5 times/week. As your pelvic floor muscles become stronger, you can gradually increase the number of repetitions or sets. It's crucial to perform the exercises correctly and focus on engaging the correct muscles. If you're unsure about the proper technique, seeking guidance from a pelvic floor physical therapist can be incredibly helpful. I invite you to check this video to help you determine the right number of reps for you :) https://bit.ly/howmanyreps WORK WITH ME: 💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial: https://bit.ly/OPPWforfree 💖Do you have pelvic organ prolapse? Get the first week of Lift for free: https://bit.ly/liftforfree ADDITIONAL RESOURCES: 💖I love my extra-large yoga mat! Check it out at http://bit.ly/femtribemat and get 10% off using code FEMTRIBE10 (I have PREMIUM LARGE YOGA MAT 7' X 5' X 8MM) 💖Free pelvic health guides: https://bit.ly/vibrantguides ✅ SUBSCRIBE TO SUPPORT FREE WORKOUTS AND PELVIC WELLNESS ON YOUTUBE 🔔 Click on the bell so that you never miss a new video! ❤ ❤ ❤ MEDICAL DISCLAIMER: Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program. All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. Stop if you experience faintness, dizziness, pain, or shortness of breath. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / YouTransformed LLC / Brianne Grogan from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / YouTransformed LLC / Brianne Grogan's negligence. Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk. General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding. For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: https://ptl.womenshealthapta.org/. If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation. ❤ ❤ ❤ ❤ Don't miss my playlists! http://bit.ly/FemPlaylists ❤ Facebook page:   / vibrantpelvichealth   ❤ Insta: @vibrantpelvichealth ❤ ❤ ❤ #pelvichealth #core #pelvicfloor