Diaphragmatic suction exercise to decrease intra-abdominal pressure

This method is all the rage in Spain for postpartum core reconditioning. It is a method used by physical therapists dealing with urinary incontinence and uterine prolapse and comes from France.

It involves exhaling all air, closing the glottis, and contracting the diaphragm to create a vacuum within the abdominal cavity. This exercise is done in apnea (without breathing).

The vacuum in turn creates an involuntary contraction of the pelvic floor and the transvers abdominus. The stronger the suction, the more muscle fibers and motor units are recruited of these two muscle groups. Different postures are used to change the emphasis to different areas of the pelvic floor and the difficulty of the exercise.

These exercises are contraindicated for pregnant women, people with untreated hypertension or problems with ocular pressure. For healthy people who want to (re)train their pelvic floor and deep core stabilizers, these exercises are fabulous. They are a little tricky to learn and teach, but once mastered the results are incredible.

This is one of the main methods I use in the postpartum recovery courses I teach to get the ladies back into awesome shape.

I filmed a video of this exercise today and as soon as I can figure out how to insert a video onto this blog, I will post it for your viewing pleasure. :)