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Strong abdominals take the load off your lower back and can also increase support for your pelvic floor. These quick abdominal core exercises can be done daily, and your abs will look fabulous, balancing out pressure on your low back and pelvic floor.
Getting Started:
This exercise may be done in seated or lying down position. For an advanced version, try yoga breathing, or kalabati, which is also called “fire breathing.” Unlike the pump exercise, kalabati breathing is quicker, and you inhale and exhale through your nose.
What to Do:
1. Keep a neutral spine as you take a full belly breath.
2. Exhale in a short breath through your mouth, letting the air out of your lungs and bringing your belly button toward the spine. Inhale and repeat. Counting out loud helps you to synchronize your abdominal pumps.
3. Repeat 25-50 squeezes. Rest, then repeat. Perform 3x daily for best results.
Getting Started:
Toe taps are a great and easy way to strengthen your abs safely and are a great foundation for your overall core workout.
What to Do:
1. With knees bent at a 90-degree angle, slowly lower your left leg toward the floor, keeping your abdominals tight and spine in neutral.
2. Bring the left leg to the start position, then lower the right foot until your toes tap the floor
3. Repeat 25-30 times. 1-3x daily for best results
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Ending Female Pain, A Woman’s Manual – by Isa Herrera – The ultimate self-help guide for women with pelvic pain
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Medical Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained on or available through this website is for general information purposes only. Check with your Doctor before attempting any of the recommendations on this website. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEBSITE. Renew Physical Therapy IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS, OR ANY OTHER INFORMATION, SERVICES, OR PRODUCTS THAT YOU OBTAIN THROUGH THIS WEB SITE. If you are in acute pain and would like to have a physical therapy program developed for you for your condition, please give us a call at 212-213-4660.
Isa Herrera, MSPT, CSCS is a New York City-based holistic women's pelvic floor specialist, author of 5 books on pelvic health, including the international best seller Female Pelvic Alchemy, and the ground-breaking self-help book, Ending Female Pain, A Woman's Manual. She has dedicated her career to advancing awareness of pelvic floor conditions so that more people can find relief from this silent epidemic that affects over 30 million people in the US alone. Ms. Herrera holds a BA in Psychology and Biology from Fordham University and also a Masters in Physical Therapy from Hunter College.
