6 Abdominal Exercises:
To regain good strength, sensation and control of your abdominal muscles after a pregnancy, a surgery, a diastasis…
“ Zero pressure Gymnastic”
Before to start these exercises, we will need to:
- Check if you are fit to do them
- Understand zero pressure gymnastic breathing techniques and its aims (for more details click here)
Are you fit for Zero Pressure Gymnastic?
- Check the scar of c-section if there is one, it should be perfectly healed before starting to exercise.
- Check your diaphragm (if it's tense, stretch/relax it)
- Check for diastasis: If you have an opening bigger than 3 fingers, you should avoid these exercises (have a look to our article about diastasis)
- Check abdominal competence (for more details click here):
- When coughing, your tummy should not move out and should go in
- If it's ok, your transverse muscle is competent and you can start "zero pressure gymnastic".
Breathing: introduction exercise
- Breathe in with your nose
- Breathe out with your mouth and pull gently your tummy in as if you wanted to fit into tight jeans and hold a pelvic floor contraction in the same time.
Zero pressure gymnastics: Position & Breathing technique
Position: Spine stretching (no kyphosis, no lordosis)
- To avoid increasing abdominal pressure
- To allow the diaphragm movements
- To avoid constraints in the inter-vertebral discs
- Breathe in:
- Transverse muscle is relaxed
- Abdominal area is gently swollen (don't push)
- Breathe out: freely (as if you are blowing a bird feather):
Breathe out through your mouth and pull gently your tummy in as if you wanted to fit into tight jeans and hold a pelvic floor contraction in the same time.
- Hold your breath (end-exhale apnea)
- Pull tummy in and up (as if you want to pull it under your ribs)
- Hold 12 to 15 sec
- Breath in and relax
To create a synergy between transverse muscle and pelvic floor muscles. This synergy prevents an increase of intra abdominal pressure which push on your pelvic floor leading to its weakening and issues such as incontinence and prolapse.
6 Abdominal Exercises following zero pressure gymnastic principles
- Lying down, 5 times
- On all fours, 5 times
- Sitting down, 5 times
- Standing up, 5 times
Last 2 exercises associating transverse muscle and oblique muscle contractions:
- Lying down. Lift 1 leg and push with both hands against your tight, 6 times (3 times each side)
- On all fours, superman 6 times
Zero pressure gymnastic is difficult to understand and to perform at first as it require a good awareness and control of abdominal, diaphragm and pelvic floor muscles. To be sure to perform these exercises correctly do not hesitate to ask to your Woman's health physiotherapist!