Table of Contents .
Table of Contents:
- Description
- How To Perform Pelvic Floor Friendly Ab Exercises
- Step-by-Step Guide
- Tips To Remember
- Solution To Common Problems
- FAQs
- Pros and Cons
Description:
Many people focus on toning their abs and strengthening their core, but most ab exercises can put unwanted pressure on the pelvic floor muscles. This can lead to pelvic floor dysfunction, which can cause incontinence, pain during intercourse, and other issues. However, there are exercises that can help you achieve a strong core without compromising your pelvic health. In this article, we will discuss pelvic floor friendly ab exercises that you can perform to improve your abdominal strength while protecting your pelvic floor muscles.
How To Perform Pelvic Floor Friendly Ab Exercises:
The first step to pelvic floor friendly ab exercises is to engage your pelvic floor muscles. This involves contracting the muscles that control your bladder and bowel movements. To do this, imagine that you are trying to stop the flow of urine midstream. You should feel a tightening sensation in your pelvic muscles. Hold this contraction for a few seconds, then release.
Step-by-Step Guide:
1. Dead Bug
Start by lying on your back with your arms extended above your head and your legs bent at a 90-degree angle. Engage your pelvic floor muscles as described above. Slowly lower one arm and the opposite leg towards the ground, keeping them hovering just above the floor. Return to the starting position and repeat on the other side.
2. Plank
Begin in a push-up position with your arms extended and your shoulders directly over your wrists. Engage your pelvic floor muscles and hold this position for 30 seconds to one minute.
3. Side Plank
Lie on your side with your legs extended and your elbow directly beneath your shoulder. Engage your pelvic floor muscles and lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for 30 seconds to one minute, then switch sides.
4. Bird Dog
Begin on your hands and knees with your wrists directly beneath your shoulders and your knees directly beneath your hips. Engage your pelvic floor muscles and extend one arm and the opposite leg, keeping them in line with your spine. Hold for a few seconds, then return to the starting position and repeat on the other side.
Tips To Remember:
- Remember to engage your pelvic floor muscles before beginning any ab exercise.
- Start with a shorter hold time and work your way up to 30 seconds to one minute.
- If you feel any pain or discomfort, stop the exercise and consult with a pelvic floor physical therapist.
- Make sure to breathe throughout the exercise.
Solution To Common Problems:
If you are experiencing pelvic floor dysfunction, it's important to seek the help of a pelvic floor physical therapist. They can help you identify any issues and provide exercises and treatments to address them. Additionally, if you are pregnant or have recently given birth, it's important to speak with your doctor or a pelvic floor physical therapist before beginning any new exercise program.
FAQs:
Q: Can I do traditional ab exercises if I have pelvic floor dysfunction?
A: It's best to avoid traditional ab exercises that put pressure on the pelvic floor muscles if you are experiencing dysfunction. Stick to pelvic floor friendly ab exercises or consult with a pelvic floor physical therapist for guidance.
Q: How often should I do pelvic floor friendly ab exercises?
A: It's recommended to perform pelvic floor friendly ab exercises two to three times per week, with at least one day of rest in between each session.
Pros and Cons:
Pros:
- Pelvic floor friendly ab exercises can help strengthen your core without compromising your pelvic health.
- Engaging your pelvic floor muscles during exercise can help prevent pelvic floor dysfunction.
- Performing these exercises can improve overall abdominal strength and stability.
Cons:
- It can be difficult to engage the pelvic floor muscles correctly at first.
- Not all traditional ab exercises are pelvic floor friendly, so you may need to modify your workout routine.
- If you have pelvic floor dysfunction, you may need to seek the help of a pelvic floor physical therapist to properly address your issues.
