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Enhance your abdominal and pelvic muscles with these five go-to exercises from a personal trainer

Boost your core stability and pelvic floor muscle power with this residential exercise routine

Enhance your abdominal and pelvic muscles with these five fitness expert's preferred exercises
Enhance your abdominal and pelvic muscles with these five fitness expert's preferred exercises

Enhance your abdominal and pelvic muscles with these five go-to exercises from a personal trainer

Strengthening Your Core and Pelvic Floor: Andrea Allen's Workout Approach

A workout designed by fitness expert Andrea Allen focuses on building both the core and pelvic floor muscles for improved spinal support and stability. This workout is beneficial for everyone, not just those who have had a baby.

The pelvic floor is an essential part of the core, a collection of mid-body muscles that support the spine and stabilize the body. These muscles run from the tailbone to the pubic bone, and from side to side like a sling across the hips. When the core and pelvic floor muscles are weak, it can lead to lower back pain, poor posture, muscular imbalance, incontinence, and even pelvic organ prolapse.

Focusing on breathwork is crucial for engaging pelvic floor muscles. During exercises, on exhales, the diaphragm moves up, and pelvic floor muscles shorten, making it easier to locate and engage them.

Beyond basic contractions, additional pelvic floor exercises include pelvic tilts, slow squeezes, quick flicks, and bridges. These exercises help coordinate pelvic floor activation with core activation.

Pelvic Tilts: Lie on your back with knees bent, flatten your lower back into the floor by tucking your pelvis under and engaging the core and pelvic floor muscles simultaneously. This helps coordinate pelvic floor with core activation.

Slow and Controlled Squeezes: Contract the pelvic floor muscles slowly, hold for a count of 5-10 seconds, then release slowly. Repeat multiple times to build endurance and strength.

Quick Flicks: Rapidly contract and release the pelvic floor muscles to improve muscle responsiveness.

Bridges: Lying on your back with knees bent, lift hips toward the ceiling while engaging pelvic floor and core muscles, then lower slowly. This integrates pelvic floor activation with glute and core strengthening.

The plank in Andrea Allen’s style involves pelvic floor engagement, neutral rib positioning, and maintaining a long spine to optimize core strength. To do a plank, start in a forearm or straight-arm plank position with elbows under shoulders and body in a straight line from head to heels. Engage your pelvic floor muscles by lightly lifting and tightening them as if stopping urination, without holding your breath. Pull your belly button gently toward your spine to activate the deep core muscles while maintaining neutral ribs (avoid rib flare) for better core stability. Keep your neck long and gaze slightly forward to avoid tension. Hold the position with controlled breathing for desired duration (start with 20-30 seconds and build up).

Consult a doctor if you have any medical issues that might make this workout more challenging. The workout requires a Pilates ball and a loop band. The article also provides guidance on how to do other pelvic floor exercises and offers suggestions for additional core training.

Research shows that strengthening pelvic floor muscles can alleviate lower-back pain, and a weak pelvic floor can lead to bladder and bowel incontinence. By focusing on both the core and pelvic floor, this workout offers a holistic approach to improving overall body strength and stability.

Incorporating yoga workouts can aid in enhancing pelvic floor strength, as these exercises often emphasize breathwork, which is crucial for engaging the pelvic floor muscles during contractions.

Fitness enthusiasts looking for a holistic approach to their health-and-wellness routines might find Andrea Allen's workout approach particularly appealing, as it blends fitness and exercise with a focus on both core and pelvic floor muscles.

Research on fitness-and-exercise routines indicates that a strong pelvic floor can lead to better overall body strength and stability, as well as potential alleviation of lower-back pain and reduction of bladder and bowel incontinence.

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