This pre-exercise is phenomenal for anyone who has ever had a baby, C-section, hysterectomy, abdominal surgery, sits at a desk, or has core weakness. Elise Badone, Muscle Activation Technique Specialist, has come up with this isometric. This looks like a "knee plank" but there is much more to it. You will actually feel your TVA and pelvic floor muscles waking up and firing much more efficiently with the way that Elise has you do this exercise.
Since I personally have had 2 Cesareans in a 24 month time span, I lost proper communication from my pelvic floor and abdominal muscular system to the brain. The fact that I had two babies that were very large for my frame, in such a short time span, didn't help either! With that being said as I became stronger my body became a very good over compensator. Which happens to anyone who has had any trauma in that region. Same goes with anyone who has had hip, knee, foot, ankle, or any sort of injury!
Those with C-sections and abdominal surgery may also suffer from having extra scar tissue. You will want to talk to a scar tissue mobilization specialist or trained massage therapist that knows how to break it up properly! If you have any painful scar tissue build up, no amount of exercise will help regain and restore your abdominals close to 100% if you do not take care of it. I still have painful scar tissue and will be researching some specialists soon. However, still do what you can in the mean time.
In this video, as you probably noticed, Elise shows 2 ways to release from the exercise. Hips down first, then leg lowers and vice versa for the last rep. The preferred method is leg lowering first, then the hips. The main point is make sure they both lower down at the same time.
You can find Elise at Soulfit.net to learn more about her Muscle Activation Technique (MAT) work.
Make sure you do this exercise before you engage in any activities such as running, kettlebells, weight training, cycling, anything you enjoy. This will make a big difference.
Stay tuned for more exercises like this. To view a few more exercises I found helpful for me and postnatal clients, check out this old post from after I had my first baby. View Here
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When you're done doing this plank. Drop your hips down and then your legs. Hope this helps!