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But have you paid any attention toyour pelvic floor?

But she also knows that your pelvic floor is too essential to ignore.

Incontinence and prolapse can happen to anyonenot just those who have given birth.

woman sweating in the gym

Sarah Bradford is the CEO and founder of LUNA Mother Collective, as well as a certified personal trainer, pre- and postnatal fitness specialist, and diastasis recti and core rehabilitation specialist.

But working those muscles doesnt even have to be time-consuming.

Bradford shares five pelvic floor stretches and exercises (thatarent Kegels!)

you could do in those in-between moments or at the end of the day while Netflix is on.

Woman walking on a treadmill at the gym.

5 pelvic floor exercises and stretches to try

1.

Hip circles

Get on your hands and knees, then step one foot just outside of your hand.

Draw wide circles with your hips in one direction for a few breaths, then the other direction.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Repeat with the other leg.

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Sarah Bradford is the CEO and founder of LUNA Mother Collective, as well as a certified personal trainer, pre- and postnatal fitness specialist, and diastasis recti and core rehabilitation specialist.

Im a Master TrainerHeres Why You Shouldnt Skip Your Post-Run Stretches.

Bring your palms together at your chest, gently pressing your knees out with your elbows.

Hold this position for 10 to 15 breaths.

Healthy female training in the gym, performing a hip thrust.

Half happy baby

Lie on your back and with your legs stretched out straight.

Then, draw your right knee to the side of your right shoulder to deepen the stretch.

Hold this position for a minute, then repeat on the other side.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Childs pose

Place your knees out wide with your big toes together.

While inhaling, press your hips back so theyre resting on your heels.

Put your arms straight out in front of you, slowly reaching farther and farther without hurting yourself.

Hold for a minute.

Check out proper childs pose form with Lena Dunham:

5.

Figure four stretch

This is another lie-on-your-back position (breathes a sigh of relief).

After getting on your back, bend your knees and put your feet flat on the floor.

Cross your left ankle over your right knee, and bring your legs up to tabletop position.

Thread your left arm in between your legs, interlacing your hands behind your right knee.

Then, draw your legs close to your chest and breathe.

Hold this for 30 seconds, then repeat on the other side.

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