The allure of high impact workouts is the energy expenditure and the pure joy of bouncing around – like a teenager, but for some of us, our pelvic floor is not like it was when we were a teenager. For a lot of women, it is a matter of going to the toilet before the class, not hydrating well, racing off to the toilet during the workout or simply resigning to wearing pads.
These workouts can still be enjoyed, but with Pelvic Floor First in mind and while you are working on improving your pelvic floor strength with regular specific exercise for this muscle, the following guidelines will assist you with making the right exercise choices that will not compromise you further.
- Jumping jacks – jumping your feet out wide, will certainly cause discomfort. The alternative is to do side taps, which can be low and stretched out to either side to maintain intensity. The other option is to have feet together and squat and stretch arms up in a ‘jumping motion’ without actually lifting the feet off the floor. Performed quickly, this will elevate heart rate and also work the thighs leak free.
- Running or jogging – This is particularly challenging on the spot, whereas moving forward seems to not be as stressful, and going uphill easier. Regardless, marching with high knees to better and power walking more effective at reducing load.
- The kick – This can be performed to the front, side or back and again, on the spot is very tough on the pelvic floor. The alternative is to lift and kick the leg without the bouncing action. Again, this can be intensified if an alternate arm action is also incorporated.
- Hopping or wide leg knee lifts – The option with hopping is an alternating low impact leg curl action, where you lift the heel to the buttocks, and the wide leg knee lifts can be modified to narrow leg knee lift. These moves are recommended to be performed without the bouncing action that often is performed at the same time.
- Low Impact is not low intensity. It is a common myth that low impact, which is when there is no bouncing, is low intensity. This is not true as low impact can use larger muscle groups of the thighs and buttocks more effectively. You simply need to lower the body more towards the floor with each move by bending the knees little more.
High impact exercise is wonderful when you are leak free, but when you are compromised or in risk of weakening the pelvic floor, the outcome can be embarrassing and uncomfortable. Enjoy your workouts by simply applying the suggestions above and have a great workout.