For years I worked my legs with heavy weight but wasn’t seeing the results that I thought I should have. Instead I suffered with low back ache and hip issues and yes jumping was an issue after having two children. Until I discovered this beautiful and easy exercise of and started incorporating them into my daily routine. This exercise can be done daily; remember practice makes perfect. Watch the video at the end and start applying them into your routine.
Want to stop peeing every time you jump or sneeze? Keep reading….
Let’s face it we all want tighter butts and strong noticeable abs, am I right? You may be doing rep after rep of crunches, leg lifts, and squats without seeing any improvement. What I have found in my 20 plus years of working with clients is that they are not engaging the mid section which is leaving their lower back to take the brunt of all those crunches. Now in order to explain this in detail I am going to have to get a little scientific on you, bare with me I have a purpose.
The Abdominal Muscles
We have external and internal abdominal muscles the rectus abdominis and the external obliques are the external muscles. The transverse abdominis and external lumbar multifidus are the inner muscles.
The external muscles aid in crunching and the twisting. The inner muscles support posture, back support, and deep breathes during big movements. The inner muscles are usually weaker because of not engaging them during movements. By strengthen these inner abdominal muscles you can elevate back pain, engage the glutes better, eliminate urinary incontinence, and create a tighter mid section.
The Vacuum is Your Golden Exercise
Many people have never heard of this exercise and are missing out on an extremely important game changer. The vacuum is an isometric contraction of the Transverse Abdominis which works together with the pelvic floor muscles to stabilize the lower back and pelvis. (are you sensing my message of the pelvic floor). Ladies, if you have children you have probably been told to do your Kegel exercises to help with incontinence when jumping or sneezing, but have you ever been told about the vacuum? This is a MUST and it is never too late to start working these important abdominal muscles.
Watch my video on the most important exercises when it comes to tighten the mid section and working the glutes. If you apply the vacuums daily you will put an end to the urinary incontinence issue and can also reduce your waist line by 1-3 inches.