The pelvic floor muscles and core muscles work together to stabilize the trunk when we do basic tasks such as reaching up into the cupboard for a plate, to more challenging tasks such as jumping and running. When most people think of the "core" they often think of the rectus abdominis muscles which are the "6 pack muscles". However, the core is actually a group of 4 muscles that surround the entire trunk, not just the front, but the back and two layers of obliques that surround and envelope the trunk. When they are working optimally they contract together at the same time, making them teammates when it comes to supporting the spine, hips, and pelvic organs.
Tight? Start here!
Tight? Start here!
This gentle intermediate level exercise progression challenges the abdominals (the core) and the pelvic floor muscles in various body positions and can be a maintenance exercise program, or a stepping stone to more challenging exercises.
Half kneel to stand
The goal of this exercise is to build pelvic stability, and challenge the core during weight shifts of a full lunge. Begin in a half kneel position. Use your back leg to propel you up to stand on one leg. Slowly lower yourself back down to the half kneel position. Repeat 10 times on each leg for 3 sets.
Karate side kicks
Begin in side seated position. You will place weight through either your hand, or your elbow if your wrists don't prefer to bear weight. From this position, press your hips up towards the ceiling and kick your leg up forcefully- like a karate kick! Repeat 10 times on each leg for 3 sets.
Side plank with leg lifts
The exercise challenges the obliques, spinal muscles, hips, and pelvic floor- a powerful exercise that yeilds alot for yor time! To do this exercise, begin laying on your side. This can be done in a full plank or modififed in a half plank. Lift up onto your elbow into a side plank. Then, lift the top leg, and slowly lower it back down. Repeat 10 times on each side for 3 sets.
Kegel Weights
Tight? Start here!
