The Passion Prescription by Laura Berman

Author:Laura Berman [BERMAN, LAURA]
Language: eng
Format: epub
ISBN: 9781401306083
Publisher: Hachette Books
Published: 2013-08-13T00:00:00+00:00

POSE 1—PELVIC CONNECTING CRUNCH (FIGURE 6)

Fig. 6a. Pose 1: Pelvic Connecting Crunch

This is the exercise that teaches you to access your Kegels and your transverse abdominals. It also engages your inner thighs, or adductors, which are not part of the pelvic floor, but are key to the contraction of it. You will need a block or a book to place between your inner thighs. Holding it between them helps you avoid the most common mistake of using your buttocks instead of your Kegels and transverse abdominals, to strengthen the pelvic floor.

Lie on your back, with your legs bent so your knees are pointed toward the ceiling and your feet are flat on the floor (a typical sit-up position). Place the block or book between your inner thighs, about halfway in. Engage your Kegels as you learned to do earlier. To engage your transverse abdominals, squeeze your Kegels in, up, and back. Visualize the muscles moving toward your head and down toward the floor. It’s as if a series of ribbons are being pulled tighter and tighter around your torso. You are knitting together your muscles, making everything more compact.

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