WOD & WINE Women’s Workshop Series

Not just “6 pack abs”

Layers of the Abdominal Core

 What does the core do? › Stabilizes and moves the spine › Postural support › Important for breathing › Protects internal organs

 How do you know core is / is not working right? › Low back pain › Hip / Pelvic pain  What to do if core is not working? › Strengthen the deep layers  Static then dynamic

 Find your Transverse Abdominis

 What happens if the abs are split? › difficulty controlling posture › increased risk for injury.  “Split abs” = Diastasis Recti

 When does a DRA become an issue? › Not always painful › Low back or pelvic or hip pain › Poor posture › Feeling weak through the midsection › Sexual pain › Urinary or bowel problems (incontinence, leakage, constipation, etc)

 What to do if you have DRA? › Postural Training  Postural control  Training your other core muscles (transverse abdominis, pelvic floor)  Conscious of how you perform daily activities › Stretching › Bracing

 Not okay › Crunches/Sit-ups › Pushups › Planks › Roll ups/roll downs › Swimming › Certain Yoga poses › Quadruped- hands/knees › Laying over exercise ball › Exercise that causes abdominal wall to bulge out › Lift / carry heavy objects  Okay to Perform › Pelvic tilt › Heel drops › Bridge › Fire Hydrant*** › Squat › Single leg balance

 Weakness can lead to › Low Back pain › Rotated Pelvis › Sacroiliac Joint dysfunction  More common in women

Anterior Rotation Tight ES / hip flexors Weak Abdominals/Hamstrings Increased lordosis Posterior Rotation Tight Abdominals/Hamstrings Weak ES / hip flexors “sucking in”

 What to do to prevent rotation? › Stretch  What is tight  erector spinae and hip flexors OR abdominals and hamstrings › Strengthen  What is weak  abdominals and hamstrings OR erector spinae and hip flexors  DEEP core muscles – transverse abdominis, pelvic floor  glute complex › Posture  Natural lordosis

 Anterior Pelvic Rotation › Stretches  Low lunge (hip flexor)  Cat / child’s pose (back extensors) › Strengthen  Planks, sit-ups (abdominals)  Hamstring curls, single leg bridge

 Posterior Pelvic Rotation › Stretches  Supine with band or standing (hamstrings)  Backbends (abdominals) › Strengthen  Straight leg raise (hip flexors)  “Superman” (back extensors)

Questions???