 Next question is from Foddy Joey. Can you define how a strong pelvic floor is important and ways to increase strength there? So the pelvic floor is important in all people for stability, stability of the spine, but it becomes very important, especially in women during and post-pregnancy, to kind of keep some of their organs in place and for things like bladder control, help support the uterus, sphincter control I remember as an early trainer, I think it was 20 or 21, I did this small class with a group of women and I was having them do like jumping jacks and jump lunges and a couple of them were commenting that they didn't want to do them because they would pee themselves. And I remember thinking like I never heard that before. Does this happen? Yeah, I was a kid, I had no idea. Afterwards, the female trainer that I was with that was doing the class with me, I asked her about them, like why did they say that? Were they trying to be funny? She goes, oh no, that's after you have kids, if you don't restrengthen the pelvic floor, you start to lose some of that control and then you can start to pee yourself if you jump and bounce. I had never heard of this before as a young trainer. So it's important for a lot of different reasons. The best, obviously the most common exercise that we know of for pelvic floor strengthening are kegels. This is where you squeeze the muscles that you're gonna stop peeing. So literally- Inside muscles. Yeah, so it's like you're holding, like you're gonna hold your flow of urine. You wanna squeeze that and then relax. I know now they make, have you seen these weighted vaginal dumbbells that they make? Yeah. They actually have these. Yeah, I've seen those. I'm gonna have to Google that. So there's a place in Santana Road that has like, I think it's called Beta and they have all these like gadgets in there. Have you guys been there? No. So you walk through and they have all these like new gadgets that are, do you guys remember Sharper Image? Yeah. It's kind of like that, right? Except it's like even more- Brookstone. Yeah, it's way more techie. And they had this like silver, like rod with this like ball at the end of it and this like app that you did. And I asked- Are you sure this was for fitness? Yeah, I promise you. And I asked the girl, I'm like, what is this? And the girl said, oh, that's, this is a pelvic floor exerciser. And I'm like, well, I'm like, does this go up? So you just try and keep it from dropping? You put it up your body and then you can add weight to it and you hold it for time to strengthen pelvic floor. Which is actually brilliant if you think about it. Kegels and that. Yeah, Doug just- I see. Doug just Googled this and it's so funny because Katrina has a sex toy that looks identical to that. Yeah. Only I can control it with my phone, which is awesome. Doug just Googled vaginal dumbbells. Yeah. I can't wait to see what it adds to get on Facebook. So almost anything though that forces you to stabilize your pelvis is going to work that. So I think, you know, caustic squats, floor bridges, lunges, Turkish getups. These are all things that I make Katrina do. So whether that was exactly right or not, I don't know, but I- It's not like a tyrant. You make her do it. Well, you know, when we were, I shouldn't say it right, she asked me, right? So she asked me to write her a program when she was, when we were trying to get pregnant and then when she was pregnant and a lot of the training was centered around stuff like this. And that, the way I look at it too is when she's getting ready to give birth, a lot of those muscles that you're contracting and are what help push the baby down through the canal, right? So I think that that's something that we wanted to be strong for going into it and then also for the recovery purposes like you bring up afterwards. Yeah, stability is a big one too to really help with core stability. If you have weak pelvic floor muscles but strong other core muscles, you could still have stability issues, low back problems you'll see sometimes in women they'll start to get low back issues because these muscles are weak. So yeah, so deep squats are great for this but when you're at the bottom do a kegel. So you can do a body weight squat, go to the bottom, maintain a kegel the whole time and that should help. Yeah, it's a bracing and it's all the lumbopelvic hip complex in general. Like anything that exercise is gonna work in that area. Like that's all like post pregnancy, like to reconnect with your core is like a crucial for you to move forward. But while you're doing it, it's important that you're doing it with the core. The bracing. Yeah, the bracing and the core. So we would do, so I do this thing with Katrina where I had her lunge across the studio, right? So she'd do these real long strides. She'd come up to a balance. When she'd balance, I'd have her tuck her pelvis. So she'd squeeze her butt, tuck, stabilize, lunge again, stabilize, tuck. And then, so she has all that core control and stability while also doing a deep lunge. Oh cool, maybe the little dumbbell inside and squat. Make it a combo.