This simple bodyweight exercise work your abs, pelvic floor, and lower back muscles, which can help improve bladder control. At the same time, you can improve your posture, improve your balance, and prevent or reduce low back pain (through I had). Plus, it’s suitable for all fitness levels and requires no equipment.
Start on all fours, with your back straight and your hips in line with your knees. Next, try to simultaneously lift your right arm and left leg without rounding your back or moving your hips. At the same time, it strengthens your core muscles, including your pelvic floor. Hold the contraction for a few seconds, return to the starting position, and raise your right arm and left leg. Hold this position for a moment, lower your arm and leg toward the floor, and repeat.
If you have trouble keeping your balance, the NAFC recommends extending only the arm or leg at first. What matters most is tightening your core and using your abs to control the movement. As your balance improves, you can use a light dumbbell for added resistance. Basically, you’ll raise your arm (and opposite leg) while holding a dumbbell, then switch sides.
