Let’s face it, exercising can sometimes be a bit overwhelming. You ask yourself, “What exercises should I be doing?”. “ What strengthens what muscle groups?”. “Am I drinking enough water?” The list goes on and on.
A common question you may be having is, “Am I doing this right?”. And when experiencing pelvic floor symptoms like leaking, pressure, or pain – or if you’re pregnant or postpartum – this question goes to the top of the list.
Learning how to engage your core in a way that supports your pelvic floor – and doesn’t strain it like through intense crunches, sit ups, and planks – is the key to workout success.
So how can you tell that your core workouts may be too much, and you may need to adjust?
Here are some signs to look out for if your core exercises are too straining:
- Leaking urine during exercise
- Feeling a heaviness or pressure in the pelvis
- Bulging or doming in the abdomen
- Low back or hip pain
- Achiness in the pelvis
If any of the above seem familiar, check out these 5 pelvic floor friendly core exercises.
1. Diaphragmatic Breathing
Here’s a handy way to test your breathing style, lie on your back (preferably on a mat) and place one hand on your chest and one on your stomach. Take a deep breath. If your hand on your chest goes up higher, and the other does not move, you are not using your diaphragm effectively, and could be missing out on core strengthening.
Diaphragmatic breathing is the foundation of all core work. Focus on expanding your ribcage as you inhale and gently engaging your core and pelvic floor as you exhale. Focus on the hand on your stomach moving up and down and you will feel a difference in your core’s tension.
2. Heel Slides
Lie on your back (preferably with a mat) with knees bent up towards the ceiling and slowly slide one heel away while keeping your core engaged and pelvis stable. Return the heel towards your body and repeat the exercise with the alternate side. Heel slides are great for building strength without strain.
Try to avoid lifting your back while sliding out your foot. If a little extra help is needed, place a towel under your foot for a smoother glide.
3. Dead Bugs (Modified)
I promise this has nothing to do with the creepy 6-legged pests you may find in your garden!
Lie flat on your back (preferrably on a mat), extend your arms to the ceiling, and put your legs at a 90° angle, mimicking what an overturned bug may look like. Keep movements slow and controlled, brace your core and gently press your back into the floor by pulling your belly button towards your spine (even if there is no gap between you and the floor).
Focus on maintaining core connection and avoiding any abdominal bulging. Slowly lower one leg and tap your heel to the floor. The other leg remains at the 90° angle. Once you’ve tapped your heel, use your core to pull your leg back up to your starting position and then repeat the process, alternating legs.
Don’t forget your breathing! Inhale as you lower the leg and exhale as you return to your starting position.
4. Glute Bridges
Strengthening your glutes helps support your pelvis and reduces pressure on the pelvic floor.
Lie flat on your back (preferably with a mat) with your knees bent so that your knees are towards the ceiling and your feet are flat on the floor. Your feet should be about 6 inches from your buttocks and your arms should be rested by your side with your palms facing down.
Flatten your lower back and press your heels firmly into the floor. Squeeze those glutes and lift your hips towards the ceiling until your body forms a straight, diagonal line from your shoulders to your knees. Hold for a few seconds and then slowly lower your hips back to the starting position.
Do your best to not overextend and again focus on your breathing, inhaling as you rise and exhaling as you return to your starting position.
5. Bird Dogs
Start on your hands and knees where your hands are directly under shoulders, and knees under hips. Your back should be in a neutral, flat position. Extend the right arm and left leg to form a continuous, horizontal line that is parallel with the floor while keeping your core stable and breathing steady. Hold for a few seconds and then return to the starting position. Repeat this exercise by switching sides where the left arm is extended and right leg behind.
Remember to keep your hips level so that your pelvis does not rotate or tilt sideways and avoid arching your back. The key is to stay in control and stable, so feel free to move slowly as you go through these motions.
To sum it up…
The goal isn’t to avoid core exercise—it’s to do it better. Core exercises can be completed without pelvic pressure, leaking or lower back and hip pain. These exercises and modifications will help your core workout routine to be “abs”-olutely effective.
For more information on core exercises or pelvic floor needs, a pelvic floor physical therapist can guide you through exercises tailored to your body so you can get stronger without setbacks. Poised Pelvic Society can assist, so schedule a discovery call today!
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