Ab workout that flattens your tummy, trims your waist and strengthens your core. Physiotherapist Michelle [ Ссылка ] guides you through this pelvic floor safe intermediate and advanced core ab exercise home workout. This ab workout progresses beginners and intermediate core abdominal training for pelvic floor problems.
Helpful Links:
*Prolapse Exercises eBook Download NOW
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*Core Exercises for Beginners [ Ссылка ]
*Core Exercises Intermediate [ Ссылка ]
Ab Workout Suitability
This intermediate and advanced ab workout provides pelvic floor safe progression exercises for women and men who have had increased risk of pelvic floor problems. The ab exercises in this video are NOT suited to beginners and individuals with pelvic floor dysfunction who have not completed pelvic floor rehab (Kegels). Avoid these abdominal core exercises with pelvic floor muscle spasm or tightness.
Intermediate and Advanced Ab Workout Suitability
* Pelvic organ prolapse (mild - moderate) with pelvic floor rehabilitation
* Hysterectomy at least 4-5 months post surgery and pelvic floor rehabilitation
* Previous pelvic floor weakness for safely progressing ab exercises
* Prostate surgery at least 4-5 months post surgery with pelvic floor rehabilitation
Benefits of Safe Ab Core Workout Exercises
Pelvic floor safe strengthening and toning the abdominal core muscles that surround your trunk can:
* Tone your tummy (abdominal muscles)
* Trim your waist
* Improve pelvic floor and abdominal control in women without pelvic floor problems¹
* Improve your posture²
* Strengthen spinal and pelvic control³
* Protect the pelvic floor and avoid pelvic floor overload
Core Ab Workouts and Pelvic Floor Training (Kegels)
When progressing your core ab workout, ensure that you also progress your Kegels, especially with increased risk of pelvic floor dysfunction. Your pelvic floor and abdominal muscles should work together in a controlled and coordinated manner⁴.
Overtraining the abdominal muscles can contribute to pelvic floor dysfunction⁵.
Ab Workout Exercises Video Content
1. Core Ab Muscle Warm Up
* Deep core abdominal muscle activation exercise
* Glute (butt) strengthening and toning exercises (intermediate and advanced)
2. Waist Trim Side Plank Core Strength Ab Exercises
* Side plank for waist toning and core strengthening including:
* Side plank with leg raise for waist toning and core strength (intermediate and advanced progression exercises)
* Thread the needle ab exercise for core and spinal strengthening (intermediate and advanced progression variation ab exercises)
3. Ab Exercises for Core Strength and Tone
* Prone plank kneeling (intermediate) and full plank variations (advanced core training)
* Advanced progression prone plank ab exercises with alternate arm reach for ab toning and leg raise for core and butt toning
How to Progress your Home Ab Workout
* Increase the number of ab exercises you perform using good form and ab control
* Increase the intensity of ab exercises with intermediate and advanced core abdominal exercises
#abworkout #pelvicfloorsafeexercises #abexercises
References:
1. Sapsford, R. & Hodges, P. (2001) Contraction of the pelvic floor muscles during abdominal maneuvers, Archives of Physical Medicine & Rehabilitation,Vol 82, (8), 1081-1088.
2. Standaert C. et.al. (2008) Evidence-informed management of chronic low back pain with lumbar stabilisation exercises. Spine J. 2008;8:114–120.
3. Suresh, R. and Einstein, J. (2015) Effects of Core Stabilization Program & Conventional Exercises in the Management of Patients with Chronic Mechanical Low Back Pain. International Journal of Physiotherapy, VOL 2, ISSUE 2.
4. Vesentini, G. et al (2019). Pelvic floor and abdominal muscle cocontraction in women with and without pelvic floor dysfunction: a systematic review and meta-analysis. Clinics (Sao Paulo, Brazil), 74, e1319.
Videography by Jonah Bobongie
Music That Kid Goran licensed user
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
