4 Simple Pelvic Floor Exercises for New Moms & All Moms

Hey Mamas,

Pregnancy f—, I mean, messes, your body.

One thing many of us don’t hear enough about, until it’s too late, is the importance of pelvic floor exercises.

The pelvic floor muscles hold the pelvic organs in place, we’re talking bladder, rectum and uterus. You can feel the pelvic floor muscles in action if you squeeze as if your preventing yourself from urinating. Click here for a good visual.

Now, that you know what they are, you’re next thoughts might be, is a weak pelvic floor causing:

  • pain during sexual activity
  • week bladder, aka urinary incontinence
  • constipation
  • lower back pain

At one point or another, I could have checked off all of the above. After countless visits to gastroenterologist, rheumatologist, chiropractor and a slew of tests, I finally found salvation with a pelvic floor specialized physical therapist at Duffy & Bracken.

If you are pregnant, talk to your doctor about pelvic floor exercises you can do during your pregnancy. The more you do while you are pregnant, the better off you’ll be once the baby is out. (Did you know in France physical therapy is part of post-natal care?!!

now, here are some pelvic floor exercises I do, that have greatly improves all – ALL – of my symptoms.

Pelvic Floor Exercises: BRIDEPelvic Floor Exercises bridgePelvic Floor Exercises bridge

While lying on your back, tighten your lower abdominal (as if you are about to poop or the feeling of bringing your belly button into floor below you), squeeze your buttocks and then raise your buttocks off the floor to create a bridge with your body.

Hold for 2 seconds and release. Repeat 20 times.

Pelvic Floor Exercises: BRIDGE WITH LEG EXTENSIONPelvic Floor Exercises bridgePelvic Floor Exercises bridge

Stay in raised bridge, as explained above, continue to squeeze your buttocks. The, press your left heel firming into the floor and extend your right leg fully. Make sure to continue squeezing your butt, so that you’re not engaging your lower back.

Hold for 2-seconds. Return your leg to the ground and repeat with the opposite leg. Repeat 10 times on each leg.

If you’re just starting out, you should fully lower the bridge and rest. Work up to a point where you can do a few leg extensions without lowering the bridge or sacrificing form and that good squeeze.

Pelvic Floor Exercises: MODIFIED PLANK ON ELBOWS

Pelvic Floor Exercises modified plankLay face down on the mat and push yourself into a plank. Make sure your elbows are directly under your shoulder blades. Keep your pelvis tucked in. You should feel mostly glutes, core and upper shoulders working.

Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

Pelvic Floor Exercises: BIRD DOG

Pelvic Floor Exercises Bird DogPelvic Floor Exercises Bird DogBegin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abs in to your spine. (Imagine someone pulling your belly button from the inside.)

Keeping your back and pelvis stable, reach your right arm forward and left leg back. Don’t allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor.

Reach through your left heel to engage the muscles in the back of the leg and your butt. Return to the starting position, placing your hand and knee on the floor.

Do the same movement on the other side. Repeat 10 times on each side.

Pamela Pekerman signautre

Mom Sunday Spa Night: Neocutis Firming Neck Cream & More

Hey Mamas,

Your face is glowing. You’ve become a serum super worker.

But, what the heck is happening with that neck?

The delicate skin under your chin – okay, I’ll stop with the rhymes … can you tell that’s what I’m working on with the kiddos, now? #momlife – your neck and décolletage area, probably don’t get a lot of love.
Since adding another beauty ritual to your daily routine may not be time-appealing to most of us mamas, here’s a firming neck cream you should try adding at least, per week, like to your Mom Sunday Spa Night routine.

Firming Neck Cream

TRY Neocutis Micro Firm Neck & Decollete Rejuvenating Complex $135

This cream is a delicate, yet powerful-punch of youth boosting ingredients that helps firm the neck and decollate, while also helping reduce fine lines and wrinkles.

Their secret is a Micro Protein Complex that’s packed with antioxidants, hyaloronic acid and moisturizers that boost collagen production, which encourages cell turnover for softer, brighter, and less saggy skin.

Did you plan on being the turkey for next year’s Thanksgiving party?

If you keep using this cream (ideally once or twice a day – ya, not just once per week) you will see results faster, and kiss the droopy neck goodbye.

The key is to start taking care of this area! If you’re in your 30s and don’t see too much sag or loss of contour in your chin/neck area, now it THE time to start feeding the area with great products like Neocutis Micro Firm Neck & Decollete Rejuvenating Complex.

Firming Neck Exercises

Throat pain concept. Young woman with touching her throat.

I have a few silly-looking, yet effective, exercise I try to do whenever I have a free minute – like while the pasta is cooking, or I need to step away from my computer and rest my eyes. I found several of these useful exercise, and some new ones, easily explained on LiveStrong.com.

Firming Neck Cosmetic Treatments

If you’re looking for another fix, check out what world-renowned cosmetic surgeon, Dr. Lara Devgan had to share about neck firming treatments, in my recent Mommy Moments interview with her. She shared scoop about several firming neck treatments including the non-invasive Ultherarpy which uses ultrasound energy to lift and tighten the neck, chin and brow areas.

Winter Skincare Tips Pamela Pekerman

5 Winter Skin Care Tips from Head to Toe

Hey Mamas,

If your skin is shivering and cracking during the drastic shifts in temperature, this winter, I’m sharing some tips I’ve picked up from years of beauty press appointments with some of the top skincare experts in the biz.

Think about it, we change our wardrobe for the winter, shouldn’t we update our beauty cabinet with proper winter skin care?

Here are my top 5 Winter Skin Care Tips.

Winter Skin Care Tips – Oily Face Cleansers

TRY: Vita Coco Extra Virgin Coconut Oil, $7.44

Winter Skincare Tip Coconut Oil Face Wash

If you’re a fan of hash soap and foaming cleansers, give them up for the winter. Opt for a cream, my personal favorite, oil-based cleansers. Oil products contain lipids, which mimic skin’s natural composition and help maintain the moisture barrier. I’ve been using raw, organic coconut oil as my face wash for nearly two years, and it rocks! There are brands like Kopari, that are amazing and focus on coconut products, but I just get mine in the grocery store – one can for the kitchen cabinet and one for the bathroom vanity.

BONUS TIP: Wash your face with lukewarm, or, if you can handle it, cold water which is amazing for awakening your face and closing pores. While warm water feels nice on a cold winter day, it can actually dehydrate your skin.

Winter Skin Care Tips – Thicker Creams from Head to Toe

TRY: Naturopathica Calendula Essential Hydrating Cream, $59 (for face/neck) Weleda Skin Food, $19 (for body)

Winter Skincare Tip Naturopathica Calendula Cream Winter Skincare Tip Weleda Skin Food

It just makes sense. Our skin gets dryer during the winter, so it needs to eat more. Look for an oil vs water-based face moisturizer, which will help your skin retain moisture – holding on to nourishing benefits for dear life! For the body, I also go thicker, with Skin Food from Weleda being a constant companion in my bag and nightstand.

Winter Skin Care Tips – Don’t Forget Your Serum

TRY: Neocutis Micro•Serum Intensive Treatment, $260

Winter Skincare Tip Neocutis Micro Serum

Serums should be used all year around, because they help your moisturizer work better, by allowing the nourishing ingredients to penetrate deeper into the skin. During the winter, you especially want that hydration and moisturizing to go deep and stay put. I know it’s pricy, but Neocutis Micro Serum really is intense. You’ll love it for the hydrating hyaluronic acid, and the collagen boosting benefits that improve tone and elasticity of skin.

Winter Skin Care Tips – Love Your Lips

TRY: Nuetrogena Hydro Boost Lip Treatment, $8.99

Winter Skincare Tip Neutrogena Hydrating Lip

Find a non-scented, non-tinted (because those can dry out lips) balm. You want to create a nice barrier around your delicate lips, to protect them from the cold, and the drastic temp change when you walk inside a heated room. Neutrogena’s lip balm keeps my lips hydrated for long periods of time, and I like that it’s a square case because I can easily find it the mama abyss (aka my bag).

Winter Skin Care Tips – Drink Up Butter Cup

It goes without saying, that you need to beautify from the inside. Drink plenty of water, which, depending on your weight is anywhere from 6-9 cups per day.

HOW MANY CUPS TO DRINK? Multiple your weight by 2/3 (or 67%). You should adjust water intake based on activity. Add 12 ounces of water to your daily total for every 30 minutes that you work out.

Also, choose fruits and veggies with a high water content, like cantaloupe, apples, cucumbers and zucchini. Those count!

Pamela Pekerman signautre

Mom Sunday Spa Night unwined Hask hair Rose Collection

Mom Sunday Spa Night: Unwined Hask Hair with Rose Wine Benefits

Hey Mamas,

Happy National Hugging Day! Yup, there’s a holiday for hugging.

And, it’s Mom Sunday Spa Night.

Cue: dim lights, campaign, and silk robe.

Wait, that’s not reality … that’s just some fun photo opps for Instagram.

To celebrate, at least I’m taking a shower – hey, mom life sometimes means a quick sink shower!! Today, I’m also hugging and nourishing my hair in a wine-inspired collection by HASK.

Drink up, soak up, and unwind with UNWINED Hask Hair, one of my favorite hair care brands because they are committed to being cleaner and greener. You won’t find sulfates, parabens, phthalates, drying alcohol or artificial colors in their products! Mom Sunday Spa Night unwined Hask hair

Mom Sunday Spa Night unwined Hask hair

The new UNWINED Hask hair collection comes in three offerings – White Wine, Rose Wine, Red Wine – each with it’s own beauty benefits and antioxidant-rich ingredients.

Tonight, I’m indulging in a little Rose. The UNWINED Rose Collection by HASK helps to hydrate and protect hair, thanks to the power of grape seed oil and wine extracts. The antioxidants found in Rose help prevent the aging of hair and block the absorption of UV rays form the sun.Mom Sunday Spa Night unwined Hask hair grape seed oil

Mom Sunday Spa Night unwined Hask hair wine extractBest of all, your hair is lefts spelling like a glorious summer’s day in Saint Tropez – floral, sweet and strawberrylicious.

The only question now is, do I invite anyone else to tonight’s Rose-romantic spa night? I’m talking to you hubby! We DO have a babysitter, tonight!

Pamela Pekerman signautre