We are starting to hear more people talk about issues related to the pelvic floor, and this is a really good thing. Pregnancy, childbirth, episiotomy, fibroids, chronic coughing, menopause, weight gain or inactivity all can contribute to decreased tone, strength, and flexibility of the pelvic floor. When this happens we can experience symptoms of urinary or stool incontinence or other problems related to pelvic organs such as sagging or prolapse, low back pain, painful intercourse, etc. Since the most common is urinary incontinence, most women can relate to the experience of leaking urine, whether during pregnancy, postpartum, or as they get older. And for many, exercising is where it rears it’s ugly head.
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Three Things Women Can do for Exercise Induced Incontinence
September 12, 2011 by Leave a Comment
Why I Love the Plank
July 18, 2011 by 1 Comment
The plank is an awesome exercise. Not only does it strengthen your abs, but also the core stabilizer muscles in the trunk and legs. Even your arms are engaged in this fairly simple exercise! There are numerous variations, such as lifting one leg or one arm (or both), or starting from a push up position (as pictured). The plank is an isometric exercise that helps build endurance throughout your core – including the rectus abdominus, obliques, lower back and stabilizing muscles. Since it is an effective but simple exercise, my friend Karrie Ryan, who is a personal trainer, loves to tell clients that the plank is one of her favorites for when time is limited and you need a “bang for your buck”. I don’t do crunches too much (see 9 Kid Fitness post called Ladies Beware of Crunches), and so the plank is my standard ab exercise…but it is truly so much more! No matter what you are training for, or if you are simply trying to improve your fitness, the plank should be a part of your workout reperatoire!
Try This at Home…It is Simple, but Far from Easy!
June 29, 2011 by 4 Comments
We have all heard about the core, but recently I have been learning about core stabilizing muscles. These are basically the muscles that are the foundation of our movements…the ones that not only keep us balanced, but also keep us moving. Core stability means using the muscles of the trunk to support the spine and body during activity. The trunk muscles include those in the abdomen and back, around the neck and shoulder blades, and around the pelvis, hips, groin, and buttocks. Strengthening your trunk gives greater stability and power to the whole body for it’s activities. Core stabilization helps improve posture, balance, strength, and coordinated movement, and helps protect the body from injury. One of the exciting things for me to think about in terms of fitness is how connected all the parts of our bodies are, and how crucial this is to all of our movements. [Read more…]
Core Exercises Quick!
February 27, 2011 by Leave a Comment
I sometimes make the mistake of believing I have to workout for a long time to get any results. However, a lot can come from just a few exercises. If you want to burn to the core, but only have a little bit of time, here are a few killer core exercises that you can do. They only require your body, a Swiss ball (large exercise ball) and a few styrofoam plates! My friend and physical therapist, Alan Tyson, founder of Architech Sports in Charlotte, NC showed me these…so I have him to hate! [Read more…]
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