If I had my babies 10 years ago, is the Abs, Core and Pelvic Floor program going to still be beneficial for me or did I screw up by doing these high impact exercises for 10 years?

That’s a great question. I like to think about this just like any other muscle group. Let’s say you had someone who hasn’t exercised for 10 years. Would exercise be beneficial in that category? The answer, yes, yes, yes, and yes. Because I think there’s a lot of women who have never done a pelvic floor strengthening exercise in their entire life. The more that we activate the tissue and we make those patterns between the nervous system, that’s like the communication center that controls the movement, and the muscles that actually provide the action, we help ourselves prevent issues down the road. We help strengthen the tissues that we have now and improve any issues that we had in that past.

I’ll just speak from my own personal experience. I didn’t do any of these exercises until my oldest daughter was almost three years old. Once I started, it tremendously improved everything. In fact, I don’t have issues with accidental leaks anymore.

We have been getting quite a few questions from people who have been diagnosed with some form of prolapse. They want to know is this program going to be helpful and beneficial. First, I just want to touch on and say thank you so much to those of you who have reached out to us. We’ve had so many messages from people saying, “I had this for years and was embarrassed to talk about it. I’m so grateful that you guys are talking about this.” Because it’s a sensitive topic by nature.

Prolapse, there’s multiple types of prolapse. One of the most common types is called an anterior wall prolapse, where if you were to think of the vagina as a hole, the front side of it, which just means more towards the front of our body, the front side is where we have the bladder. So if the bladder kind of scootches down, and we’re talking about tissues sort of sliding down or scootching out of their original intended location, and when that happens, there’s a lot of symptoms we can see that kind of give us an indication that that’s happening. Things like having a difficulty going to the bathroom and getting a full empty bladder often times happens because the urethra gets pinched when those tissues slide down. There’s some good visuals, so I hope you go look at them. It helps to provide an understanding of what’s happening.

Sometimes when we think prolapse, we think, “Oh things are just sliding and falling out.” That would be one of those older belief systems about, “Oh when women exercise your uterus is going to fall out,” which we know doesn’t happen.

But there’s different stages, there’s stage 1, 2, and 3.

Absolutely. And most of the time, the classification is about the dissent. There’s a lot of ways you can test for it. One of most clinically significant ways is to have a gynecologist or a urogynecologist … They have women in the table, they ask them to press down like a valsalva maneuver. What does that do? Raise interabdominal pressure. It pushes the tissue down. It’s a measurement and that’s how we know the scale of stage 1, 2, or 3.

Sometimes people would describe it as feeling like a grape is even pushing out of their vagina or things like that.

Yes. Like a bulge, vaginal heaviness, extra pressure. Those would be things that you would feel that you might not see any tissue on the outside.

So from a visual perpective, as you strengthen your pelvic floor, that can help … Am I saying this correctly?


It can help with the prolapse because as your pelvic floor gets stronger, it can help bring everything back into it’s intended position.

Yes. Now where we don’t see as beneficial result is once we’ve gotten to a stage three. That would be so if we had this as the outside of the body, this would be the inside, this would be on the outside. As we see tissues descend significantly outside the body in a stage three, that there’s not a lot of evidence to support pelvic floor strengthening as reversing a stage three prolapse. So that’s another time to see a provider.

Yes, definitely.

Okay, a different type of prolapse is a posterior wall prolapse. That would be rectal prolapse, where we see the vagina sort of scootching down and things moving forward instead of moving backward. It’s a different type. Also for those who had a hyterectomy, it’s actually really common to have a prolapse where we have sort of the vagina folding in on itself, because where the uterus was sitting, that whole space is now been open with other tissue above slide down. Now we have things that are experiencing more pressure than they did before. So it’s one of the more common types of prolapse.

So you guys, these are really sensitive topics and things that could be embarrassing to talk about. That’s why we want to talk about them, because there’s so many people who have reached out to us, and they’re like, “Oh, my gosh, I thought I was alone in this. I had so much shame surrounding it.” So we just want to talk about it. Let you guys know there’s no embarrassing questions here in our private support group. Nothing’s off the table. It’s a safe space to ask questions and have support.

For more information on our Abs, Core and Pelvic Floor program, click here!