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By Isa Herrera, MSPT, CSCS
Strong abdominals take the load off your back. These abdominal core exercises are safe, can be done daily and your abs will look fabulous.
Getting Started: This exercise may be done in seated or laying 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 left leg toward the floor, keeping your abdominals tight and spine in neutral.
2. Bring 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
To learn more, click here to check out our Fit Strong Balance program.
Isa Herrera, MSPT, CSCS is a licensed physical therapist, international best-selling author, and a leading pelvic floor and women's health specialist.
She holds a BA in Psychology and Biology from Fordham University and a Master of Science in Physical Therapy from Hunter College.
Over the course of her career, Isa has helped more than 21,000 women heal from pelvic floor dysfunction, vaginal pain, incontinence, and intimacy challenges.
She pioneered integrative modalities including Maya Abdominal Massage, Low Level Laser Therapy, Sound Healing, and Andean Energy Techniques at Renew Physical Therapy, her NYC-based healing center, where she has practiced since 2005.
Isa is the author of five books on pelvic health, including the international best seller Female Pelvic Alchemy and Ending Female Pain: A Woman's Manual.
She is the founder of PelvicPainRelief.com, an online school dedicated to helping women and health professionals access evence-based pelvic floor education.
