The lower abdominal muscles are important for lower back support, while the pelvic floor muscles not only provide support and strength for the pelvic girdle, but also help with bladder control, says the Mayo Clinic. The pelvic floor muscles are also important for women giving childbirth. They help support the uterus, and offer support for the bowel and bladder in both men and women. You can exercise the lower abdominal and pelvic floor muscles through a variety of simple and effective exercises.
Kegels
Men and women can perform Kegel exercises, though doctors most often encourage pregnant women or women diagnosed with incontinence to perform this exercise, which strengthens and tones the pelvic floor muscles. You can do Kegel exercises standing, sitting or lying down, and no one has to know you're doing them. First, focus on contracting the pelvic floor muscles, which you can isolate by pretending you're stopping a floor of urine, according to the Mayo Clinic. Hold the contraction for about three seconds and then relax. Repeat this exercise about 10 times. Eventually, try to hold the contraction for a count of 10, with a 10-second rest between contractions.
Reverse Crunch
The reverse crunch is a very effective method of strengthening and toning the lower abs, or that area below the belly button. Lie down on your back on the floor, knees bent. For extra stability, hold onto a weighted bar or piece of furniture by placing your hands over your head and grasping the object. You may also place the hands under the buttocks for additional lower back support if you wish, says Strong Lifts. Suck in the lower abs toward the spine so your lower back presses against the floor. Lift the legs off the floor, trying to bring your knees in toward your chest, and then lower without touching the feet to the floor. Repeat three to five times to start.
Hanging Leg Raise
The hanging leg raise works the upper and lower ab muscles and focuses on lower torso strength. You can use any type of hanging bar for this exercise. Raise your hands above your head and grasp the bar with your hands slightly wider than shoulder distance apart, suggests BodyBuilding.com. Inhale, and then exhale. On the exhale, try to lift your knees toward your chest. Don't swing, but try to keep the body as still as possible while lifting both knees upward toward the chest. As you grow stronger, try keeping the legs straight and lift them straight outward, away from the body, at about a 90-degree angle. Start with two to three, working your way up as you grow stronger.
Member Comments