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The biggest mistake I see women make? ⬇️ Believing they need to do MORE. More workouts. More crunches. More sweating. More punishment. When often they actually need to do something different. This client comment stopped me in my tracks ⬇️ “I started weight training last December. I noticed I hardly ever have a bladder leak now.” And honestly? I’m not surprised. Because modern research continues to show us that your core + pelvic floor are NOT designed to work in isolation. They’re designed to work as part of an integrated system. 🤓That’s why in the American Journal of Obstetrics & Gynecology [Crawford (2016)] found that functional movements like: ✔ Bridges recruited the deep core and pelvic floor 56% more effectively than an isolated Kegel ✔ Lunges recruited them 42% more effectively ✔ Squats recruited them 30% more effectively The goal isn’t to squeeze harder. 💡The goal is to train smarter. And contrary to what many women believe… Resistance training doesn’t have to mean lifting heavy barbells 🤯 Current research [McMaster University 2016] has shown that muscle adaptations can occur when a movement is sufficiently challenging, regardless of whether the load is heavy or light. That means: ✔ Bodyweight counts ✔ Bands count ✔ Dumbbells count ✔ Slowing down can count ✔ Time under tension can count ✔ Consistency definitely counts Which is exactly why I teach women to start with foundations first… • Breathing • Pressure management • Whole-body movement • Deep core integration Because your core is so much more than your abs. And your pelvic floor is so much more than Kegels. 💕 Follow me @bodyfabulousfitness for evidence-based female fitness beyond crunches and Kegels. 🫶🏼Dahlas . #PerimenopauseFitness #PelvicFloorHealth #coreexercises #PostnatalFitness StrengthTrainingForWomen