It’s probably not the hottest topic of conversation, but many women – particularly new Mums – struggle with a weak core and pelvic floor muscles. And the side effects of a weak core and pelvic floor muscles can be very frustrating when starting a new fitness regimen. To learn more, check out this diaphragmatic breathing for a stronger core and pelvic floor muscles.
Weakened core and pelvic floor muscles can also lead to back pain, and poor sleeping exacerbates pressure, specifically on the lower back and excessive lifting, bending and squatting motions.
Why diaphragmatic breathing is important
Mums regularly lift and turn daily, and the loads get heavier as time goes on, so strengthening your back’s support system (the core, hips, and pelvic floor muscles) is a must.
Although it is best to speak with your doctor about which muscles need some fine-tuning, some basic pelvic floor muscle strengthening exercises can help strengthen your pelvic floor region and the lower back and core.
Before starting the exercises, it is imperative to master proper diaphragmatic (or abdominal) breathing techniques as they are essential for correct form, increased coordination, and to prevent injury. The right breathing technique will help strengthen the muscles and serve as an excellent time for relaxation and mental clarity.
Some additional health benefits of diaphragmatic breathing include:
- Improved circulation
- Increased respiratory fitness
- Lower blood pressure
- Reduced anxiety and stress levels
- Improved core and pelvic floor muscle function
Start on your back with a pillow supporting your head and keeping your knees bent at a 90-degree angle. Place one hand on your lower rib cage and upper abdomen and the other hand on the lower rib cage.
Breathing in slow and deeply, feel your belly rise to meet your hand – breathing into the abdomen. To breathe out correctly, exhale and feel the rib cage return to a resting position. Once you master the breathing technique, you can remove your hands and place them at your side to breathe on your own.Benefits of Diaphragmatic Breathing for a Stronger Core and Pelvic Floor Muscles #WomensHealth #Coach #Core Click To Tweet
Start by practising this breathing technique for one minute and build up to 3-5 minutes. As well once this breathing technique is mastered, you should begin to add in performing this method in an upright, seated position.
Here is a video showing the technique and some of the benefits of diaphragmatic breathing for strengthening the core muscles. (via TheBelleMethod)
This breathing technique benefits anyone struggling with a weakened core and pelvic floor muscles, not just mums. However, if you’re a new mum, it is always wise to check with your physician to be ready for any exercises you perform.