Women don’t always have a lot of time to perform a bunch of different exercises every day, so it’s helpful to combine your bladder control exercises with a workout that can help you work on other muscles as well. A strong core helps you maintain bladder control, keep your abs in check and naturally burn fat more effectively. Specialized crunches help you work on your abs, your core and you pelvic floor muscles all at the same time — so you don’t have to do three different exercises to get the same effect.
According to The Epoch Times, the punch crunch allows you to work out several different muscle groups at once — including your pelvic floor. You may not know what it is, but you’ve definitely got one. The pelvic floor is a very important muscle group that surrounds your vagina and supports your bladder, and in many women it weakens over time. Vaginal childbirth and simple aging can cause muscle breakdown that leads to loss of bladder control. Exercises designed to strengthen the pelvic floor help you fight back against urine leakage. Women don’t have a lot of time to target just one muscle group at once, however, so why not work out several?
To properly perform the punch crunch, and combine bladder control exercises with abdominal exercises and core-building, lie with your back flat against the floor (or exercise mat). Bend your knees so they point straight up, with your feet around 12 inches away from your body (specifically your posterior). Place your hands behind your head. Tighten your pelvic floor muscles, lifting them upward, in the motion you use to practice Kegels, which are very effective bladder control exercises.
Next, draw your navel to your spine as deeply as you can stand it and crunch upward. Don’t fall back down! Lift your hands away from the back of your head and bring them to the front of your chest. Jab across your chest with each hand, one at a time, while gently rotating your midsection. The cross-jabbing and twisting will help you work out your waist muscles and your core.
Slowly, slowly lower your back to the floor with a smooth, controlled rolling motion. Controlling the way you come back down is very important, and it keeps your muscles engaged for a deeper workout. Perform 10 to 30 of these crunches. Once you’ve mastered the punch crunch, you can add more punches to the routine to get a more intense muscle workout. After you’re comfortable with the motion and you’ve built up your core strength, punch once or twice with each fist while you’re on your way up to the apex of the crunch. Strengthening the muscles in your pelvic floor is a very effective way to combat bladder weakness. Strong abs and a strong core help you maintain your figure and achieve good health while you’re doing it. Combining it all just makes sense, because who’s got time for a bunch of different muscle-building routines every day?
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