Support For Your Pelvic Floor…and More!
What, exactly, is your pelvic floor? Basically, it consists of the muscles, ligaments, tissues, and nerves that act like a hammock that supports your pelvic organs.
Here are 3 great exercises that target the Tansversus Abdominis muscles, the pelvic ‘floor’, back, and more.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale, engage your pelvic floor, and lift your hips. Hold for up to 10 seconds (keep breathing!). Lower your hips back down and release your pelvic floor. Do 10 reps.
- Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Rest for 10 seconds. That's one rep. Do 10.
DEAD BUG CRUNCH
- Lie on your back as shown. Extend your arms straight up toward the ceiling. Inhale, engage your pelvic floor, and extend your right arm beyond your head and right leg forward. Release pelvic floor and draw arm and leg back to starting position. Repeat with left arm and leg. Do 10 reps on each side.