P2C2 Workout - Video

P2C2 Workout

Pelvic Posture Core Conditioning

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The 5 Videos are: Core#1, Core#2, Legs and Butt, Warm Up, Stretching.  Included with this purchase is a video demonstrating the exercises. The bonus video is called: Core by the Sea

The pricing for the videos is: $9.99 each. If you buy all 5 videos the cost is $39.99.

Core by the Sea, is offered as a bonus with the Core #2 workout, or also offered as a bonus if all 5 videos are purchased.

The Core by the Sea Workout should only be done when you have mastered the Core #2 workout.

Pelvic Floor Contraction demonstration included free at the end of each video!

Posture Pelvic Core Conditioning - (P2c2 Program)

  • Flabby thighs? 

  • Pelvic floor dysfunction? 

  • Stress incontinence? 

  • Drooping buttocks?  

  • Protruding Stomach?

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Core and pelvic floor conditioning and strengthening.
“A tighter pelvic floor gives you a flatter tummy.”

What is the Pelvic Floor?
The pelvic floor is the base of the Core Muscles. The pelvic floor muscles located in the pelvis, stretch like a hammock from the pubic bone in the front, to the tail bone in the back and side to side. They help to support the pelvic organs, help to maintain bowel and bladder control and play an important part in sexual function and sensation. The pelvic organs are the bladder, bowel, uterus, vagina, and rectum.

What is Pelvic Floor Dysfunction?
Pelvic Floor Dysfunction refers to a wide range of issues that occur when muscles of the pelvic floor are weak, tight, or there is an impairment of the sacroilliac joint, lower back, coccyx or hip joint.

Symptoms of Pelvic Floor Dysfunction?
Pelvic pain, stress urinary incontinence caused by sneezing, coughing, laughing, leaking stool, exercise induced urinary leakage and other urinary problems such as incomplete emptying of the bladder. Urinary problems such as an urgent need to urinate just before losing a large amount of urine, overflow incontinence (unexpectedly leaking large amounts of urine due to a full bladder, painful urination, pain or pressure in the vagina or rectum).
When the Pelvic Floor Muscles are out of alignment, this creates dysfunction and pain.

The Pelvic Floor:

  • Diaphragm.

  • Transverse Abdominis (Deep Abdominal Muscle).

  • Multifidus (Back Muscles).

  • Sacrum Pubic Bone.

  • Pelvic Floor Muscles (supports the pelvic organs, bladder, bowel and sexual function).

P2C2 Workout - The Why and the How

Head and Neck Position:

Pelvic Floor Muscle Contractions improve bladder and bowel control and helps to reduce the risk of organ prolapse (in other words they help to hold your internal organs up). The Pelvic Floor Muscles work with the diaphragm and abdominal/back muscles during exercises. Pelvic Floor Muscle contraction should be performed during P2C2 exercises to prevent damage to the pelvic floor during incidents of high intra-abdominal pressure during the exercises. (Before all core exercises, squeeze the pelvic floor, as if shutting off the flow of urine and gently pull upward).

Pelvic Posture Core Conditioning – P2C2 workout incorporates all the Core and Pelvic Floor muscles to strengthen and lengthen the body. The Exercises are in short segments and can also be used for interval training in 1-2 min. segments with stop and start feature, to help stimulate metabolism.

P2C2 Workout is ideal for prevention of injury, and for those who are suffering from lumbar and pelvic instability. An unstable pelvis and lumbar sacral spine leads to injuries when reaching forward, bending, twisting and lifting. Weak core muscles can cause low back pain as weak muscles and an unstable spine, coupled with poor core (trunk) control, causes unwanted movement of the trunk during daily work and recreational activities. These compensatory movements place a greater strain on the trunk and back muscles, which can lead to prolonged straining of the muscles with the end result being, chronic low back pain or spinal, muscle and ligamentous injuries.

P2C2 Workout is a fast and intense workout. The Butt and Legs section completes 96 Butt Lifts and 80 lunges all within 5 mins., 85 squats in 7 mins, 76 crunches in 5 minute workout  and 178 waist-blasting movements (obliques) within the 7 minute workout.

 

It is important to master the correct techniques for Postural Alignment, proper breathing, pelvic floor muscle contractions and the proper form for all the exercises before trying the full Video Program. The exercises in the video move fast in order to keep up with the music and make it fun. Feel free to stop the video and do additional repetitions of certain exercises that you may feel that you are weak in, or to prolong a stretch that you need for extra tight areas of your body.

All the exercises can be modified for all ability levels, so keep your eye on Diane, who will be demonstrating an easier form or modification of some of the exercises.

Pelvic Floor Muscle Contraction

To identify the pelvic floor muscles, try to stop urination mid-stream. (Do not do this as an exercise, only to identify the muscles).

Position: Start doing the exercises while lying down. As you get stronger, try doing the exercises sitting and standing.

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  1. Relax the muscles of the thighs, tummy and buttocks.
  2. Squeeze the muscles around the floor of the front passage as if trying to stop the flow of urine.
  3. Squeeze the muscles around the vagina and suck upwards inside the pelvis.
  4. Squeeze the muscles around the back passage as if trying to stop wind.
  5. Squeeze up and inside the pelvis. (As if lifting the pelvic floor).
  1. Hold for 3 seconds, then relax for 3 seconds, making sure that there is no change in breathing (Do not hold your breath). Also, do not tighten the abdomen, thighs, buttocks or back, and do not squeeze the legs together.
  2. Do this for 10 repetitions 3xday and slowly increase to 10 seconds of contraction and 10 seconds of relaxation. Rest between each contraction. Remember to isolate and contract ONLY the pelvic muscles.

Breathing Retraining

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Purpose: To improve body O2 during automatic activity.

The Diaphragm is the most efficient muscle for breathing and can be used to help postural stability.

Observe how you breathe – are you an abdominal breather or a chest breather?

Chest breathing or shallow breathing lowers exercise performance because shallow breaths need more breaths to get more O2. Shallow breathing which uses mostly the neck and upper chest muscles does not fully aerate the lungs.

The Diaphragm is located horizontally between the thoracic and abdominal cavities. It is a large dome-shaped muscle at the bottom of the rib-cage (base of the lungs). Using the Diaphragm to breathe, increases exercise capacity with good oxygenation of arterial blood, it reduces shallow breaths and reduces anxiety.

Instructions:
Breathe in through the nose for 2 seconds. Purse lips – breathe out slowly for 6 seconds. Relax the shoulders and the chest. Place one hand on the chest and one hand on the stomach (stomach should move outward with inhalation, and stomach shoulder be drawn inward during exhalation). (As you breathe in, the stomach or belly should move more than the chest). Try to reconnect your brain with your diaphragm.

Posture And Alignment

Posture: Alignment of the Head, neck, scapular rib cage placement and pelvic placement.

  1. Pelvis in Neutral.
  2. Aim knee over 2nd toe.
  3. Lengthen the spine, pulling head towards the ceiling.
  4. Shoulders retracted (shoulder blades pulled down the back - keeping the shoulders away from the ears - connect the little finger to the lateral shoulder blade).
  1. Widen the collar bones (to each side of the rook, slide the shoulder blades down and out.
  2. Lengthen head upwards, like a puppet being pulled on a string.
  3. Correct posture encourages abdominal breathing and slouching prevents diaphragmatic breathing.
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Instructions For Posture During Exercises

Rib Cage Placement during the exercises:
Ribs in Neutral Position (draw the 2 sides of the rib cage in toward each other).

This completes the line of stability upwards from the core muscles and the lower back. Whenever lifting the upper trunk upward from the mat, always begin with slight cervical (neck) flexion in order to engage the deep neck stabilizers to improve the strength of these muscles and prevent strain of the cervical spine (neck). During spinal extension, as in the “swimming or swan’ exercise, the neck should be in neutral alignment to avoid hyperextension and overtightening of the neck muscles.

The abdominal muscles should be pulled into the neutral position as much as possible during the exercises (Navel pulled to the spine).

Proper Scapular Position:
The scapular (or shoulder blades) should be stabilized against the back wall of the rib cage during all of the exercises (avoid shoulder elevation).

THE DIAPHRAGM:

The Diaphragm is the primary muscle used in respiration and plays a vital role in the breathing process. It separates the chest from the abdomen, and proper use of the diaphragm helps to maintain good posture and a flat abdomen. MINOR CORE MUSCLES: Glutes, Latissimus Dorsi and Trapezius

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HOW DO WE GET A FLAT ABDOMEN?
Crunches and sit-ups alone will not flatten the stomach. Pelvic Floor Exercises along with core exercises form a good base for flatter abs. Couple the P2C2 workout with a low impact interval exercise program to help reduce body fat (including fat around the abdomen). The P2C2 workout can be used as an interval program by using stop and start on the Video portion.

The Core is a complex group of muscles, excluding arms and legs, and is incorporated into almost every movement of the human body. The Core acts as a stabilizer and a force transfer center. It stabilizes the thorax and the pelvis during dynamic movements. Core muscles align the spine, ribs and pelvis.

Spinal Stabilization or Core Stabilization refers to a stable spine with no movement, while the rest of the body moves. This decreases the risk of spinal/muscle injures and pain.

The Core Muscles
Pelvic Floor Muscles – eg. Cocygeus, Levator Ani – THE BASE OF YOUR CORE.
Transverse Abdomnius (the deep stabilizer of the lumbar spine and pelvis), Rectus Abdominus, Multifidus, Internal and External Obliques, Erector Spine Muscles (Back)

The Diaphragm
Minor Core Muscles: Glutes, Latissimus Dorsi, Trapezius

Fact: Our bodies do not need most of the food that we put in our mouths, so we end up storing it as fat. Basically, here in America, we eat too much, especially way too much carbohydrates.

Suggestions: Eat 4-5 small meals per day…eating every 2 and a half to 3 hours…never allow yourself to go so hungry that you feel like you are starving…this only slows your metabolism, drops your blood sugar, causes low energy and tempts you to over-eat.

Try not to eat after 6 pm..avoid sugar, sauces, fruit juices (eat the fruit instead – it is more filling and you get the fiber, avoid food packaged in a box, drink half  your body weight in ounces of water a day, easy on the butter, desserts add unnecessary calories and we don’t need them every day.
Find a chart of the foods that have healthy fats, and low sugar content…
Eat some protein at every meal.. It is more filling and your muscles need the amino acids for healthy growth.
Portion control is the key….

Guidelines: use a small side plate…. and eat just enough to satisfy your hunger – well-balanced meal of protein, fats and carbohydrates.

Sample portions: 4 oz lean meat, fish, chicken or egg, one fruit, ¼ cup to ½ cup of rice, potato,  or pasta, ½ cup vegetable, 4-6 nuts,No more than one slice of bread per day, a low sugar protein shake mixed with a small piece of fruit is an ideal meal replacement

Follow this strict plan for 6 days per week and, if you need to, take one day to relax and indulge..JUST ONE  DAY PER WEEK…eat that dessert you have been craving, the must have pizza, and anything your heart desires…but…the next day….back to sensible eating…one day off will not affect your weight maintenance or weight-loss.

Thoughts On Nutrition

Losing weight and/or maintaining your ideal weight is very simple. Diets don’t work and most of the time they don’t give lasting results. The only thing that works is a CHANGE IN LIFESTYLE AND HABITS. The key is discipline, self-control and creating good habits. Once an action becomes a habit, then you are more likely to repeat that action every day; it becomes a natural action.

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M&M BODYWORKS
304 Lucerne Avenue
Lake Worth, FL 33460.

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561-588-3866