My Go-To Ab Workout
Crunches, sit ups, Russian twists, boat pose, or any ab exercises that are forward flexion in nature are not the main form of movement I use to train my core. And yet, I still have strong looking abs!
While I do include forward flexion exercises on occasion, I have to spend much more attention on my pelvic floor and inner core muscle recruitment to avoid aggravating bladder prolapse symptoms.
Forward flexion movements like this put an excessive amount of intra abdominal pressure on the pelvic floor and the linea alba (abdominal connective tissues).
In women, if weakness of the pelvic floor and inner core exists, it can create or further aggravate symptoms like leaking, pressure from a prolapsed pelvic organ (eg bladder, rectum, uterus), low back pain, diastasis recti. In men, it can lead to hernias in the pelvic wall or abdomen (eg inguinal or groin hernia), and abdominal hernias for women as well (eg umbilical hernia).
If you have symptoms of leaking, pressure on the pelvic floor from a possible prolapse, a 'mummy tummy' look from diastasis recti, or hypertonic pelvic floor, it's a good idea to learn how to effectively retrain your inner core in exercise and movement.
If you don't have symptoms, but are unaware of the function of your inner core and pelvic floor in exercise, it's also valuable information to learn and train with it in mind as age and hormonal changes begin to weaken our pelvic floor.
For more information on my Pelvic Floor Exercise Rehabilitation programs go to: https://www.kdfitness.ca/program-info
Here's how you can train your abs with the movements in this video:
Equipment:
Mat
Dumbbells (3 lbs or more)
Plank with Shoulder Tap - 45 seconds
Rest - 15 seconds
Side Plank with Press and Rotation, right side (3 lbs or more) - 45 seconds
Rest - 15 seconds
Side Plank with Press and Rotation, left side (3 lbs or more) - 45 seconds
Rest - 15 seconds
Loaded Dead Bug (3 lbs or more) - 45 seconds
Rest - 15 seconds
Half Tabata:
Recoil Push Up - 20 seconds
Rest - 10 seconds
Spiderman Plank Twist Combo - 20 seconds
Rest - 10 seconds
Recoil Push Up - 20 seconds
Rest - 10 seconds
Spiderman Plank Twist Combo - 20 seconds
Rest - 10 seconds
REPEAT ALL OF THE ABOVE, FOR A TOTAL OF 2 or 3 ROUNDS
Enjoy!
Watch video My Go-To Ab Workout online without registration, duration hours minute second in high quality. This video was added by user Krista Dennett 23 February 2021, don't forget to share it with your friends and acquaintances, it has been viewed on our site 778 once and liked it 28 people.