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\"A complete guide to preventing back and hip injuries by strengthening the muscle group connecting your upper and lower body. Connecting the lower spine to the hips and legs, a strong and flexible psoas muscle is vital for everyday movements like walking, bending and reaching, as well as athletic endeavors like jumping for a ball, holding a yoga pose and swinging a golf club. With targeted information and exercises, this book's step-by-step program guarantees you'll transforms this vulnerable muscle, including: Develop a powerful core End back pain Increase range of motion Improve posture Prevent strains and injuries Packed with 100s of step-by-step photos and clear, concise instructions, Psoas Strength and Flexibility features workouts for toning the muscle as well as rehabbing from injury. And each program is based on simple matwork exercises that require minimal or no equipment\"-- Back cover.

\"The best book I've ever read about the core.Perfect for physical therapists who like to geek out on the mechanics of tissue function and forces, but also highly accessible for anyone wanting to better understand abdominal weakness and the relationship between the pelvis and the rib cage.\"--Libby Hinsley, DPT, author of  Yoga for Bendy People.

Supercharge your core workout, and achieve the ripped, rock-hard abs you've always wanted! An ab wheel is a simple, compact piece of equipment that helps with intense muscle building and fast fat burning. This guide provides exercises and six progressive training programs.

Background: Diastasis rectus abdominis (DRA) is a frequent concern following childbirth, particularly following a cesarean section (CS). Mobile exercise applications offer promising opportunities for enhancing physical therapy services, with potential positive outcomes. Purpose: This study compared the effect of a specific DRA-targeted mobile app-based exercise program on inter-recti distance (IRD) and multiple clinical measures to a traditional abdominal exercise program in post-CS mothers with DRA. Methods: This two-armed, parallel-group, randomized controlled trial involved 40 primiparous women undergoing CS; they were classified into two equal groups. Group A participated in Just Fit, a mobile app-based abdominal exercise program, while Group B received a traditional abdominal exercise program. Both exercise programs lasted 30 min, 3 times/week, for 8 weeks as a home program with follow-up sessions once weekly at an outpatient physical therapy clinic. Ultrasonography was used to measure IRD, a manual muscle test assessed abdominal muscle strength, a tape measure gauged circumferences, and a questionnaire evaluated satisfaction. Results: Both programs showed significant improvements in pre- and post-treatment measures of IRD, muscle strength, and girth (p ≤ 0.001 for all comparisons). Women in Group A exhibited significant post-treatment improvements in IRD above the umbilicus, abdominal muscle strength, girth measurements, and satisfaction compared with those in Group B. However, there were non-significant differences in IRD below the umbilicus and hip circumference between the two groups. Conclusions: The mobile app-based exercise program was associated with greater improvements in IRD above the umbilicus, abdominal muscle strength, waist and umbilical circumferences, and patient satisfaction compared with the traditional exercise program for post-CS DRA. These findings suggest that mobile app-guided rehabilitation may serve as an effective and accessible adjunct to traditional post-CS exercise programs, although larger trials are recommended to confirm these results.

Pelvic floor dysfunctions, associated with alterations in respiratory mechanics and, consequently, quality of life, are the cause of the most frequent gynecological problems. Pelvic floor muscle training emerges as a first-line treatment, with new approaches such as hypopressive exercises. The aim of this study was to analyze the efficacy of an 8-week supervised training program of hypopressive exercises on the pelvic floor and its impact on improving the ventilatory mechanics and quality of life in women. Analysis of the spirometric parameters showed a significant main Group × Time effect for three parameters: the ratio of FEV1/FVC (p = 0.030), the forced expiratory flow at 75% of the expired vital capacity (p < 0.001), and the forced expiratory flow over the middle half of the forced vital capacity (p = 0.005). No statistical significance was found regarding the SF-12 questionnaire components; only differences were found over time in the physical role (p = 0.023), bodily pain (p = 0.001), and vitality (p < 0.010) domains and in the physical component summary score (p = 0.010). After an 8-week intervention of hypopressive exercises, an improvement in the ventilatory and pulmonary capacities can be observed.

Problem Statement: Core stability is crucial for athletic performance and injury prevention. However, a comprehensive understanding of the specific activation patterns of core muscles during various abdominal exercises is lacking. This study aims to elucidate these activation patterns, focusing on the rectus abdominis, internal obliques, external obliques, and erector spinae. Purpose: The primary objective of this study was to evaluate the activation patterns of core muscles during abdominal exercises and to identify any asymmetries in muscle engagement that could inform exercise prescription and rehabilitation strategies. Approach: This study involved a detailed analysis of muscle activation using electromyographic (EMG) technology within a sample group of ten jumpers from Mangalore University's Department of Physical Education, each with a training history of around 7.0 ± 3.5 years. The primary objective was to evaluate the electromyographic activity of core muscles during various abdominal exercises, which included sit-ups, back extensions, and planks. Materials and Methods: EMG electrodes were strategically placed on the rectus abdominis, internal obliques, external obliques, and erector spinae. Participants underwent a series of exercises while their muscle activity was recorded, allowing for a comprehensive analysis of muscle engagement during each exercise. Results: The findings revealed that the rectus abdominis consistently exhibited dominant activation across all exercises, accounting for a significant proportion of overall muscle engagement. During planks, the rectus abdominis, external obliques, and internal obliques collectively contributed to over 87% of muscle activation. Notably, asymmetries were observed in muscle activation between the right and left sides of the rectus abdominis and internal obliques, potentially linked to individual differences in muscle recruitment patterns or handedness. Conclusions: These results underscore the importance of balanced muscle activation for effective core stability and highlight the need for personalized training approaches to address individual muscular imbalances. The insights gained from this research can inform the development of tailored core-strengthening programs and rehabilitation strategies, ultimately enhancing performance and preventing injuries in both athletic and general populations. This study advances understanding of core muscle dynamics and sets the stage for future research on muscle activation patterns in diverse populations.

Diastasis recti abdominis (DRA) is a common occurrence in postpartum women, and it is unclear what types of nonsurgical interventions are most effective in preventing and/or reducing it. The aim of this review with meta-analysis was to investigate which conservative treatment approaches are the most effective for the management of postpartum DRA. After a thorough search of the PubMed and Scopus databases, we reviewed 14 articles. The literature suggests that abdominal exercise programs are generally effective in treating DRA at various postpartum periods. There is preliminary but promising evidence of the efficacy of electrical stimulation in combination with exercise. In addition, abdominal kinesiotaping can be used in conjunction with other interventions. Limitations of previous research include (a) the use of different measurement methods (palpation, calipers, ultrasound) and sites, (b) the evaluation of treatment effects in different time periods, and (c) the use of a wider range of exercise combinations. Although abdominal exercise is a cornerstone of DRA treatment, the optimal exercise combination is currently unknown due to these limitations.