Daily comment: Today I'm trying to learn how to strengthen the muscles in my pelvic. And holy crap is it ever hard sweatdrop The therapist videos I find on youtube keep stating how you shouldn't have your leg, butt or stomach muscles contracting when you contract your pelvic muscles but I just can't seem to do that. Everytime I contract one, or multiple of these muscles contract with it. It's a bit discouraging, but its something I'll need to master to prevent unwanted leekage neutral hopefully I'll get better at it soon.
Annnnnddd I also caved in on the ice cream today.Overall I ate a lot more healthier than I have in general though, so I'll just try to do better tomorrow : )
Exercises
I downloaded an app on my phone called bodbot which gives me small 15 min exercise routines to do daily
Warm up -supine bridge (x16) - scapular wall slides (x16) - reach, roll and lift (x16)
Main Workout - door frame rows (x24) - hip trusts - elevated (x10) - crunches (x 32) - side bridges - on forearm, alternating (20 reps x 3 sec each side)
Cool Down -across the body shoulder stretch (50 sec each side)
Pelvic Floor exercises - Breathing in, hold and release (10 sec x 5) - inhale contract, slow heel slides and return (2x each side) - Water balence, side leg drop (x2 each side)
Meals
Breakfast - 3 small whole wheat banana muffins with butter - Matcha tea beverage (with unsweetened soy milk and a bit of sugar) - 2 boiled eggs
Lunch - left over sturfry (noodles, spicy black bean sauce, assortment of veggies + tofu) - watermellon - cashews
Snack - granola bar - decaf latte (small/1shot) - big slice of cheese - orange juice with sparkeling water
Supper -Crock pot pork loin, with roasted veggies (asperagu, onion and zucchini) and couscou (cooked in vegetable broth) - Orange juice with sparkeling water - 2 ice cream sandwhichs
Kai_Chi · Tue Jul 16, 2019 @ 01:39pm · 0 Comments |