The learning centre should be studied carefully to make sure you get the most from the next section

Topics Covered

- Pelvic Floor Anatomy

- Abdominal Muscles

- Diaphragm & Breathing

Exercise 9 - Abdominal Strengthening (Transversus Abdominus)

  • This exercise focuses on strengthening the abdominal muscles
  • It is very specific and needs to be done with great concentration

Exercise

4 Lie on your back with your knees bent up. (You can also do this exercise lying on your side)  
     
1 Press your finger tips into the lower abdomen at your stomach just inside your “hip bones”.  
     

 

5

Draw in the lower abdomen as if to pull your lower tummy away from the zip of your trousers.

  
     
6 Now release the abdomen in a FLOP outwards.  
     
2 Practice this repeatedly on a daily basis until you feel you have mastered the technique. Take your time and do not rush.  
     

 

   3
 

Tips

1. The biggest mistake is to pull in the abdomen too hard which will be felt through the finger tips as a bracing, the stomach feels hard and the pelvic floor will be braced. This is similar to the bracing you feel when you cough. Try coughing and feel your stomach to understand this feeling and help you avoid it in this exercise.

2. At this stage you don't worry about your breathing pattern. We will talk about breathing in later exercises.

 
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