02/09/2026
Here’s what I learned going through my own prolapse recovery as a pelvic floor physical therapist that helped me be able to back squat more than 100 pounds without ANY heaviness, bulging or leaking.👇
Bird dogs and dead bugs are enough core strength if you want to lift 10 pound weights but if you want to lift heavier than that, we need your core and pelvic floor strength to MATCH the amount of weight you’re lifting.
Meaning, the heavier the weights are that you want to lift, the harder the core exercises you should be able to do.
When I finally challenged and progressed my core way beyond what I thought I needed, I was finally able to squat and deadlift more than 100 pounds without feeling the bulging.
I was able to do push-ups and heavy overhead presses without heaviness in my pelvic floor afterward.
I was able to sprint and do box jumps without leaking.
And this is the work we do with our clients at Emerald.
We’re not like traditional pelvic floor physical therapists who only give you kegels and breathing exercises.
We’re gonna challenge you and make sure you have the core, pelvic floor and full body strength you need to not JUST keep up with your kids all day but to feel like a strong, badass athlete in your workouts again without leaking, heaviness or bulging.
Link in bio to schedule an appointment.
