The Basics

Men and women should both be conscious of using your pelvic floor muscles, as well as tightening your Transverse Abdominis.

Research has shown the importance of using the pelvic floor muscles for both men and women, particularly for those people who do many abdominal exercises, lift heavy items, weight training and squats and for women who have had children.

Keeping the pelvic floor strong for both men and women can assist with…

• improved sexual function
• improved bladder control
• improved control of the bowel
• managing prolapses

How To Lie On The BACpillow

In the Gym

In addition to a getting a great abdominal workout, you can use the BACpillow when working with weights too.

The BACpillow can be used to support the neck and upper back when working supine for many gym exercises. When lying on your back, the pillow helps place the spine in a well-supported position that recruits the core stabilising muscles.

Make sure you don’t let your lower back flatten, rather have your lower hips (coccyx) take your hip weight. Assist your body by engaging your pelvic floor muscles and lower abdominals.

Exercise Suggestions:

• For the Chest: Dumbbell Press, Dumbbell Flys, Barbell press
• For the Triceps: Tricep Pullovers, Tricep Extensions, Skull Crushers
• For the Abs: Leg extension, Curl ups, Oblique Curls

Please refer to the exercise sheet included with the BACpillow for basic abdominal exercises.