How to Identify Unsafe Abdominal Exercises After a Hysterectomy

By Michelle Kenway 

After a hysterectomy surgery it is essential to understand how to identify inappropriate abdominal or core strength exercises. Many women unknowingly perform abdominal exercises with the potential for serious pelvic injury when returning to their gym workouts and fitness
classes after hysterectomy surgery.
Unfortunately many well-intentioned fitness instructors are also unaware of this issue leaving women uninformed, vulnerable and confused about appropriate exercise after pelvic surgery. These physical therapist guidelines are designed to help you identify unsafe abdominal exercises after a hysterectomy.

Exercises involving upper abdominal (or "six pack") muscles pose the most risk to your pelvic floor.

Ultrasound studies show that basic abdominal curl exercises force the pelvic floor downwards in women with poorly functioning pelvic floor muscles. The more intense the abdominal or core exercise, the greater the pressure on the pelvic floor and the greater the risk of pelvic floor overload and reduced pelvic support.

Decreased pelvic support can cause an array of serious pelvic floor problems including; vaginal prolapse, incontinence, pelvic pain and anorectal disorders. Hysterectomy surgery involves the upper vagina being stitched up inside a woman's pelvis in order to support the vagina and prevent vaginal prolapse (i.e. vagina descending down and sometimes out of the woman's body). Research suggests the risk of vaginal prolapse is increased after hysterectomy surgery.

This means that it is imperative that you understand how to avoid overloading your pelvic floor after a hysterectomy with inappropriate abdominal exercises.The following abdominal exercises all have the potential to overload the floor of the pelvis and should therefore be avoided after hysterectomy surgery;

1. Abdominal curl exercises involve lifting the head and shoulders from a lying position and are also known as sit up exercises. Variations include; incline sit ups, oblique sit ups (elbow to opposite shoulder) and fit ball sit ups.
2. Double leg raises involve lifting both legs off the ground simultaneously. Variations include; bicycle legs, double leg raises, Pilates "Table Top" exercise and fit ball between-legs raises.


3. Intense core abdominal exercises such as "Plank" or "Hover" which are performed routinely in gym workouts, yoga and Pilates classes. Never assume that just because an exercise is a "Pilates" exercise, that it is safe for and will help strengthen your pelvic support. Some Pilates exercises can place intense pressure on the pelvic floor.


4. Abdominal strength machines that exercise the upper abdominal and/or external oblique muscles against resistance. These machines increase the pressure within your abdomen that is transferred directly to your pelvis. In fact these exercises will actually make your abdominal muscles even more effective at increasing the downward pressure on the floor of your pelvis.

How to identify unsafe abdominal exercises after hysterectomy surgery?

• Exercises that involve lying and raising the head and shoulders, and/or both legs simultaneously off the ground all increase downward pressure onto the floor of the pelvis. These exercises all have the potential to cause pelvic floor injury, after pelvic surgery and when the pelvic floor muscles are not functioning well.


• Exercises performed in prone (lying facing the floor) and weight bearing through the hands/forearms and feet (with the body elevated off the ground are intense core abdominal exercises. These can be modified by kneeling rather than weightbearing though the feet. Sometimes these are performed forward over a fit ball. Once again never assume that using a fit ball makes the exercise safe for your pelvic floor.


• Abdominal exercise machines that exercise the abdominal muscles in upright or in lying have potential to overload the floor of the pelvis. These types of machines are usually used aiming to "flatten the belly". It is not possible to spot reduce fat from the abdomen with abdominal exercises however this myth still continues to pervade western society. To flatten your abdomen you need to lose fat from all over your body, it is not possible to lose it through exercise from one spot only.

It is desirable for women to return to exercise after hysterectomy surgery and ensure their long-term pelvic health by exercising appropriately. It takes three months for most women to fully heal from hysterectomy surgery. During this recovery time the pelvic floor is at greatest risk of injury. Women should only return to the types of abdominal exercises listed above with their medical specialist's approval and when their pelvic floor muscles are strong and capable of withstanding the large downward forces associated with these particular exercises. For some women with poorly functioning pelvic muscles this may mean avoiding intense core abdominal exercises altogether and opting instead for more appropriate gentle core abdominal exercises more suitable for their pelvic health and longevity.

Michelle Kenway is a Pelvic Floor Physical Therapist, exercise instructor for women and author of the international handbook on safe fitness exercise for women "Inside Out - the essential women's guide to pelvic support".

Are you interested in more health professional information on safe exercises to promote your hysterectomy recovery? We invite you to visit our free pelvic health library of information and online exercise videos at Exercises After a Hysterectomy
OR visit us at http://www.pelvicexercises.com.au for specialist pelvic health information, physical therapist-approved exercises, proven effective products and global community support.
Contact contact@pelvicexercises.com.au

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Best Lower Abdominal Training Exercises For Killer Abs & a Flat Belly

By Faviano Torres 
At last, the best lower abdominal training exercises for killer abs and a flat belly are now available for free to millions of weight-watchers out there. Many people fret about the fat found in their stomach area or around their abdomen because they cannot often wear swimsuits and fitted tops and shirts. Others feel horrible and disgusted when they face the mirror if they feel a fatty bump around their tummy. Read this article and get the most of it for free by becoming familiar at last with the best lower abdominal training exercises for killer abs and a flat belly.

Many people have engaged themselves in rigorous fitness training routines, weight loss exercises, dietary supplements, neuromuscular therapy, and even boot camp instructions, but still they end up getting more frustrated because they do not get the result they want. They want to tone down their abdominal muscles.

However, these people are clueless when it comes to the proper way of doing it. At last, the best lower abdominal training exercises for killer abs and a flat belly are available to you, but make sure you first understand the anatomy and physiology involved.

There is no such thing as lower abs, though most people thing there is. There is only an area that is composed of a group of muscles found at the base of the abdomen or the lower fibers of the rectus abdominus. This is the one holding up the pelvis in posterior position. Below are the best exercises that can help tone up this area.

1. Aerobic Dancing - A popular form of weight loss method that many people prefer, this is an effective way to tilt the pelvic muscles and trim the tummy. It involves many twists and turns, bending, stretching, and other complex moves around the abdomen so you can be sure to lose those unwanted bulging fats in that area.

2. Biking - This is another good exercise that helps tone the stomach and pelvic muscles to give you your dream six-pack abs. This works extremely well if you go for mountain or hilly biking.

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Article Source: http://EzineArticles.com/?expert=Faviano_Torres

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