Regularly exercising the lower abdominal and pelvic muscles helps reduce low back pain and can improve bladder control. Exercising your lower abdominal and pelvic muscles should be a part of your daily routine. To gain the benefits of strong and supportive abs muscles, begin by doing exercises in sets of three to five repetitions a minimum of four times a week, suggests Spine-Health.
Kegels
Pelvic muscle exercises, called kegels, work to strengthen the muscles on the pelvic floor. These muscles help to strengthen the muscles at your bladder outlet. Consistently performing kegel exercises can provide better and faster results for urgency incontinence or overactive bladder than taking medications alone, according to the National Association of Continence. The pelvic floor muscles are the muscles used to stop or slow the flow of urine. Regularly contracting and holding the contraction for several seconds throughout the day is an effective way to strengthen your pelvic muscles.
Pelvic Tilt
The pelvic tilt is an exercise used frequently during pregnancy and works to strengthen the lower abdominal and pelvic muscles. Lying on the floor with knees bent, feet parallel and arms to the side, tighten lower abdominal muscles, pulling the navel and lower back toward the floor, without using buttocks or leg muscles. Hold for five seconds and repeat five to 10 times.
Reverse Crunches
Lie on your back with your feet off the floor and knees directly above your hips while maintaining a 90-degree bend in your knees. While exhaling, contract your abs and slowly lift your hips off the floor, then with control, inhale and return to starting position. Proper form is essential when performing this exercise to prevent excessive stresses on your lower back.
Bicycles
The supine bicycle exercise is best performed in a slow and controlled fashion to achieve maximum results in strength and to reduce the risk of injury to your lower back. Lying in the supine position with knees bent and feet off the ground, alternate bringing your right knee to your chest while extending your left leg straight out, as if pedaling a bicycle. Your arms should be behind your head, and your left elbow should meet your right knee as it is brought to your chest. Hold the up-position for one to two seconds before alternating sides.
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