2 ways to support your core and floor while working out from home
By Bell Moody, PT, DPT
Working out from home has so many benefits and ways to improve your overall quality of life. It can save you time, money, sometimes stress, and more. However, I have always felt a hint of worry for people who exercise solely at home because I firmly believe in the power of hands on instruction and cueing to ensure proper form and protection of essential body structures/ligaments/etc.
As a PT I see how a certain thing I say or physical instruction I give can create that lightbulb moment for a patient and allow for them to complete an activity or exercise correctly. This is where my hesitancy of solely working out from home comes from-HOWEVER I understand that (as much as I would like every single person to receive our in person instruction and the benefits of group exercise in our in person classes) your life may be better suited to exercise solely from home!
So if that's the case for you-here's two things you can be doing to ensure you're protecting your core and pelvic floor while you workout from home.
1. Monitor your breath and intra-abdominal pressure
How? NEVER, I repeat, NEVER hold your breath to accomplish a certain exercise. If you're feeling like you have to hold your breath to muscle through something: your resistance and difficulty of the activity is entirely too much. By closing off your airway then contracting all the muscles around it (your core contracts with everything no matter what you're doing) you're creating intense stress to all the ligaments and muscles that support your organs and allow for your ability to remain functional.
How do you monitor intra-abdominal pressure? Look at your stomach while you're doing certain exercises and see if you notice any "doming" or "coning".
I've attached a picture of myself below
This is your sign there's too much pressure in your abdomen. The pressure and air are trying to find a place to go so it pushes through the connective tissue that holds your abs together causing this doming effect seen in the photo.
2. Move your hips!
The more you move your hips the more blood flow will be sent to that area! Blood flow provides necessary nutrients, hydration, and removal of cell waste products so your pelvic floor and core can be it's healthiest!
Try and find a home workout routine that incorporates motion through the spine and the hips. A great way to promote blood flow to the hips and pelvis is simply by putting on your favorite song and dancing!
Our new Studio Stream program begins on May 1st and we have taken special care to incorporate ALL of these things listed above.
1. You’ll start with a guided assessment to determine your rep max & weight range.
2. The last day of the month, new videos will be loaded onto the platform.
3. You’ll take the 5 classes each week for 4 weeks in a row. *this progressive plan allows you to track your successes & go up in weights when needed.
4. Each week leaves 2 recovery days just for YOU!
5. The program can work for you at anytime, not just at the start of the month 💚
