Hanging leg raises have helped me loads. It turns out my tense pelvic floor was compensating for my weak transverse abdominis. Get a bar, learn how to do the exercise properly, using only your core. I'm sure it can help you.
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Hanging Leg raises.
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This could be a very interesting tidbit of info for the dudes that are dealing with pelvic tightness/injury.
Awesome"I simply am not there..."
"Sharp like an edge of a Samurai sword, the mental blade cuts through flesh and bone."
Start BPEL: (7/30/16) : 17.5 cm
Current BPEL: ? (pending)
Current NBP: 19cm
BPFSL : 23.3 cm
1st major Goal: 21.5 cm BPEL
Ultimate Goal: 25 cm BPEL
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It is common to recruit the pelvic floor during ab work . This can be both positive and negative since it strengthens the pelvic floor it can also increase tension so a word of caution.
The general concept is of interest . The pelvic floor is used in core stability if other muscles are weak it could lead to chronic overuse .
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Quick update: huge progress. These exercises have enabled me to reverse kegel in a way I have never been able to before. I'm not sure exactly why but my whole pelvic floor is much less tense.
I've found the most effective technique is to do the leg raise with bent knees, it targets the lower deep lying abdominal muscle this way. Without a doubt this is the most effective thing I've tried.
I'd say I'm not far from having a perfectly balanced pelvic floor, and my control is great now.
I highly recommend this exercise. I noticed progress after just a few sets. Also good are lying leg raises if you don't have a bar.
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Originally posted by gettingb View PostQuick update: huge progress. These exercises have enabled me to reverse kegel in a way I have never been able to before. I'm not sure exactly why but my whole pelvic floor is much less tense.
I've found the most effective technique is to do the leg raise with bent knees, it targets the lower deep lying abdominal muscle this way. Without a doubt this is the most effective thing I've tried.
I'd say I'm not far from having a perfectly balanced pelvic floor, and my control is great now.
I highly recommend this exercise. I noticed progress after just a few sets. Also good are lying leg raises if you don't have a bar.
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Totally agree with you OP ,
my reverse Kegels became so much easier & targeted with a stronger core. I don't personally do hanging leg raises but I do leg raises when I'm on the dip bar following with a set of dips.
I'll also do weighted leg raises when I'm on the decline bench gripping a dumbell of 10-15lbs with my feet. These core exercises make Kegels & Reverse Kegels so much easier.
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Originally posted by TANGO 5/10 View PostTotally agree with you OP ,
my reverse Kegels became so much easier & targeted with a stronger core. I don't personally do hanging leg raises but I do leg raises when I'm on the dip bar following with a set of dips.
I'll also do weighted leg raises when I'm on the decline bench gripping a dumbell of 10-15lbs with my feet. These core exercises make Kegels & Reverse Kegels so much easier.
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Originally posted by Nocturnalfight View PostHow many sets of How many reps ? Do you think weihted haging knee raises on the dip Machine would have the same results ?
Just watch some good YouTube videos of core exercises & come up with your recipe. Nobody's business but your own.
Hanging leg raises & Dip leg raises takes some serious upper body strength . You don't just go to the gym & start off trying that if you haven't trained for it. Those core exercises take practice unless you're already pretty strong in your upper body & core area.
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Originally posted by TANGO 5/10 View PostThat's up to you ,
Just watch some good YouTube videos of core exercises & come up with your recipe. Nobody's business but your own.
Hanging leg raises & Dip leg raises takes some serious upper body strength . You don't just go to the gym & start off trying that if you haven't trained for it. Those core exercises take practice unless you're already pretty strong in your upper body & core area.
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