Ab workouts for women are not all the same when it comes to managing prolapse problems!
Some popular abdominal exercises increase the risk of pelvic floor loading and prolapse worsening.
It’s often confusing to know which abdominal exercises to avoid especially if you’ve been diagnosed with a prolapse or after prolapse surgery.
Read on now to learn:
Intense abdominal workouts in women can overload weak and poorly functioning pelvic floor muscles (which women with prolapse usually have).
If you have pelvic floor dysfunction, overloading your pelvic floor muscles with unsafe abdominal exercises can increase your risk of:
International best selling prolapse exercise guide for women with prolapse and after prolapse surgery.
Prolapse Exercises teaches you how to:
Knowing which abdominal exercises have potential to overload your pelvic floor will help you exercise and protect your prolapse.
When women with pelvic floor dysfunction do traditional abdominal crunch exercises their pelvic floor is forced downwards
You can just imagine what happens to your prolapse if it’s repeatedly forced downwards with even more intense exercises than crunches … pelvic floor stretch, tissue strain and prolapse worsening!
Research1 at the Biomechanics Lab at San Diego State University showed that some popular ab workouts for women involve intense upper abdominal muscle contractions (i.e. rectus abdominis or ‘6 pack’ muscles) – even more intense than the traditional crunch exercise.
These ab workouts are listed below in decreasing order of intensity according to the study findings. The brief exercise description accompanying each exercise is intended to help you identify the exercise.
*The percentage number listed next to each exercise describes how intensely the abdominal muscles contracted compared with a traditional crunch exercise (outlined in more detail further on)
Exercise Description:
Bicycle manoeuvre is shown right lying flat on ground with both hands behind the head and both legs raised with knees to 45 degrees, alternate legs through cycle pedal movement. The elbow is touched to the alternate knee during the cycling motion.
Exercise Description:
Gym exercise equipment where upper body is fixed and legs are suspended vertically below the body. Both knees are raised simultaneously towards the chest before being lowered back down to starting position.
Exercise Description:
Crunch on the exercise ball is shown right performed lying with the middle back on the exercise ball and knees bent to right angles. The upper torso (head and shoulders) is raised off the ball no more than 45 degrees before lowering torso back to starting position.
Exercise Description:
Vertical leg crunch is shown below (right) performed lying down on the ground with both hands behind head and both legs raised vertically above body with legs crossed at the ankles. The head and shoulders are raised off the ground lifting the trunk towards the thighs before lowering back to starting position.
Exercise Description:
Torso track is an abdominal exercise machine. The machine is used in a semi-prone kneeling position where sliding handles are gripped to support the body weight and the trunk is moved forwards and backwards while suspended above the frame of the machine.
Exercise Description:
Long arm crunch involves a traditional crunch being performed with both arms raised above the head, hands clasped and upper arms beside the ears as the head and upper torso are lifted and lowered to and from the ground.
Exercise Description:
Lying on the ground with both legs raised in the air and knees bent at right angles. The legs and feet are pressed upwards towards the ceiling and then returned to right angle starting position.
Exercise Description:
Heel Push is a traditional crunch or sit up exercise. This variation of traditional crunch involves both of the heels digging into the ground and the balls of the feet raised off the ground rather than the traditional position of feet flat.
Exercise Description:
Ab Roller is a machine used kneeling in a similar manner to Torso Track. The body weight is partially supported through the upper body and the trunk is moved forwards and backwards above the ground by gripping handles attached to a small roller or wheel.
Exercise Description:
Hover also known as ‘The Plank’ exercise is a popular ab workout for women in Pilates and Yoga classes. This exercise involves weight bearing through the hands or forearms and the balls of the feet with the body held prone and suspended above the ground.
Exercise Description:
Lying flat on the ground with knees bent and hands behind the head or arms folded across chest. The head and shoulders are raised off the ground to 45 degrees before being lowered back down to the ground. The feet remain flat on the ground and knees bent at right angles throughout this exercise.
Each exercise is listed along with a percentage of the intensity of rectus abdominis contraction compared with the traditional crunch exercise during this study.
For example the bicycle manoeuvre involved the most intense rectus abdominis contraction with 148% more muscle activity than the traditional crunch exercise, so this is an intense upper abdominal muscle exercise requiring caution with prolapse problems.
Is it possible to train your abs and protect your pelvic floor? Absolutely!
Increase the safety of your abdominal workout by:
If you’re living with prolapse problems or after prolapse surgery, knowing which abdominal exercises involve intense upper abdominal contractions can help you make informed choices about your exercises to avoid prolapse injury.
Ab workouts for women can be modified to train the abdominal muscles effectively and protect the pelvic floor from injury. If you’re not sure about your risk of prolapse worsening or repeat prolapse after prolapse surgery, why not see a pelvic floor physio for assessment and guidance to help you keep your core in good shape!
1Francis P, Kolkhorst F, Pennuci M, Pozos R, Buono M, (2001) An Electromyographic Approach to the Evaluation of Abdominal Exercises. ACSM’S Health & Fitness Journal, Volume 5, Issue 4
Copyright © Pelvic Exercises. All rights reserved
Pelvic floor exercises for women in 3 simple steps for beginners with Pelvic Floor Physiotherapist Michelle Kenway. This Physiotherapist guided video teaches you: Pelvic Floor
Anal fissure treatment for anal fissure healing and relieving anal pain with bowel movements presented by Pelvic Floor Physiotherapist Michelle Kenway. Watch this video and
Proctalgia Fugax exercises and treatments at home can quickly relieve sudden onset anal pain. Proctalgia Fugax is thought to involve temporary spasm of the pelvic
Tailbone pain relief for sitting and healing coccydynia with Physiotherapist Michelle Kenway. Learn 4 cost effective ways to relieve tailbone pain with sitting and promote
