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Abs, Thighs and Pelvic Floor - Put Them All Together To Help Incontinence, Back Pain and Prolapse

Did you know that abdominal exercises and inner thigh exercises can help with overall pelvic floor function? Did you also know that if you combine them WITH kegels it packs even more of a punch! This study evaluated the electrical activities of the pelvic floor muscles in response to selected abdominal and hip adductor exercises, using a Kegel as a gold standard, to compare the efficacies of these maneuvers in pelvic floor muscles recruitment to guide their informed utilization as adjuncts for Kegel exercises. The exercises included the typical Kegel exercise; two abdominal exercises (curl-up and abdominal hollowing); two hip adductor (inner thigh) exercises (adductor ball squeeze and auto-resisted hip adduction); and a combination of abdominal, hip adductor and pelvic floor muscle contractions (the combo). Pelvic floor muscles activities were monitored via surface electromyography. Here's what they found - Generally, the pelvic floor muscles were statistically significantly most active during the combo trial, compared to other trials. Comparing the two abdominals, Kegels and combo trials, pelvic floor muscles activity was least during the curl-up contraction. On the other hand, Kegels elicited the lowest pelvic floor muscle activity when compared with the combo and two adductor trials. I've been saying for years that while kegels work when done correctly and consistently ...we can take it one step further and coordinate kegels with movement. Enjoy these moves either on their own or added to an existing workout. Aim for 10-12 reps and 1-2 sets. You can do this workout every day or every other day. Ojukwu CP, Ojukwu CS, Okemuo AJ, Igwe SE Dr, Ede SS, Ezeigwe AU, Mbah CG. Comparative effects of selected abdominal and lower limb exercises in the recruitment of the pelvic floor muscles: Determining adjuncts to Kegel's exercises. J Bodyw Mov Ther. 2022 Jan;29:180-186. doi: 10.1016/j.jbmt.2021.09.009. Epub 2021 Sep 25. PMID: 35248269. ________________________________________________________________________ Thank you so much for watching! I use fitness and movement to help women and vagina owners prevent and overcome pelvic floor challenges like incontinence and organ prolapse. Help for people in pregnancy, motherhood and menopause! Every Vagina Needs A Coach! Please make sure to LIKE and SHARE the video and SUBSCRIBE to the channel for the best fitness and wellness advice south of your belly button. ******************* Join my Buff Muff app https://www.vaginacoach.com/buffmuff​app ******************* If you are feeling social you can connect with me… On Facebook   / vagcoach   On Instagram   / ​   On Twitter   / vaginacoach​   ******************* www.vaginacoach.com