This 20-Minute Lower Ab Workout Will Strengthen Your Pelvic Floor

When it comes to strength training specific muscle groups, your pelvic floor probably isn't at the top of your to-do list — but it should be.

Your pelvic floor muscles perform a plethora of important functions, like stabilizing your pelvis and hips and helping you control bladder and bowel movements. But they don't do these essential jobs alone.

"Your core works in unison with your pelvic floor to stabilize your pelvis and support your pelvic organs," says Carolyn Wright, PT, DPT, a pelvic health physical therapist at Bespoke Treatments in San Diego, California.

Yep, your abs and pelvic floor are a terrific team.

"The respiratory diaphragm, abdominal wall, paraspinals and pelvic floor muscles all act together to regulate intra-abdominal pressure as we perform motions like lifting a heavy object from the floor," Wright explains.

But if your pelvic floor or core muscles are too weak (or too tight), it can produce unpleasant problems like leaking urine (among other issues).

That's why building a strong pelvic floor is fundamental, and strengthening your core is a critical part of the process. But before you start cranking out crunches, keep in mind: Not every ab exercise is made equal for your pelvic floor.

"Certain abdominal exercises, such as traditional crunches, rely more on your rectus abdominis [think: the six-pack muscles] than the deep core muscles, like the transverse abdominis," Wright says.

The problem is, these types of exercises can increase intra-abdominal pressure and, in some people, potentially exacerbate pelvic floor dysfunction and/or diastasis recti, a condition in which the abdominal muscles separate, she explains.

Bottom line: If you want to avoid doing more damage to your pelvic floor muscles, you must choose your core work wisely.

Courtesy of Wright, this 20-minute lower ab workout will strengthen your pelvic floor and transverse abdominis while keeping them both safe.

Do 15 to 20 reps of each exercise (resting when needed) and repeat two to three times. The moves are ordered from least to most challenging. So start slowly with the first exercise and listen to your body.

"If you feel that you lose the engagement of your transverse abdominis or you're not able to maintain a level pelvis, keep practicing that exercise without advancing to the next level," Wright says.

Eventually, as you build strength in your core and pelvic floor, you'll be able to progress to the more advanced moves.