Enhance your abdominal and pelvic muscle strength with these top five exercises from a personal trainer
Strengthening the Core and Pelvic Floor: A Key to Better Health and Fitness
Training the core and pelvic floor muscles offers numerous benefits beyond postpartum recovery, enhancing overall posture, balance, organ support, injury prevention, mobility, and functional movement. This training is beneficial for both general health and athletic performance.
The core, a collection of mid-body muscles that support the spine and stabilize the body, includes the pelvic floor. These muscles run from the tailbone to the pubic bone and support the bladder, bowel, and uterus in women. They are also responsible for spinal flexion, helping the body bend and twist.
Engaging the core throughout a workout, including the pelvic floor, stabilizes the hips and spine, contributing to better balance and mobility. Proper core and pelvic floor strength reduces the risk of injuries by supporting the body during movements that involve lifting, twisting, and bending.
Functional core workouts that target these muscles help make everyday tasks easier and safer by improving the coordination and endurance of the entire core system, not just the superficial abdominal muscles. Exercises like squats, when done with proper pelvic floor engagement and breathing techniques, can indirectly strengthen these muscles, promoting better posture and preventing weakening that might come from poor form or breath-holding.
Strengthening the pelvic floor can alleviate lower-back pain, according to research in Neurological Sciences. It can also help maintain the position of pelvic organs and support bladder control and sexual function throughout life. Weakening of the pelvic floor can lead to bladder and bowel incontinence.
One workout that is great for building both the core and pelvic floor is Andrea Allen's workout. This routine requires a Pilates ball and a loop band. The workout consists of a series of exercises, with each move explained clearly. Focusing on breathwork is important for engaging the pelvic floor muscles during the exercises. On an exhale, the pelvic floor muscles shorten.
Weak core and pelvic floor muscles can lead to lower back pain, poor posture, muscular imbalance, incontinence, and pelvic organ prolapse. It's important to note that the pelvic floor can benefit from training by anyone, not just those who have had a baby. However, consulting a doctor is advised if there are any medical issues that might make the workout more challenging.
The Fit&Well Newsletter provides achievable workout ideas, health tips, and wellbeing advice in the inbox. Whether you're a beginner or an experienced fitness enthusiast, strengthening your core and pelvic floor can make a significant difference in your overall health and fitness journey.
[1] Healthline [2] Mayo Clinic [3] Verywell Health [4] WebMD [5] Pelvic Health Solutions
- Incorporating yoga, a fitness practice that emphasizes mind-body connection, into a health-and-wellness routine can help strengthen the core and pelvic floor, enhancing overall fitness and reducing the risk of injuries.
- Study of the science behind fitness and exercise reveals that routines focusing on core and pelvic floor workouts offer multiple benefits, including improved posture, balance, and organ support.
- Regular fitness-and-exercise regimens that include targeted yoga poses and workout routines like Andrea Allen's can bring about a stronger core and pelvic floor, leading to better health and wellness throughout life.
