Understanding Intraabdominal Pressure: A Key to Safer Strength Training
Hey everyone, Alicia here! As a personal trainer and Logan pre & postnatal specialist, I want to dive into an essential topic today: intraabdominal pressure (IAP).
Intraabdominal pressure refers to the pressure within your abdominal cavity. Think of your core like a balloon. When you inhale, your core expands, and your rib cage moves outward laterally. As you exhale, everything comes back together. This system is crucial for maintaining stability and support during various movements.
Why Managing Intraabdominal Pressure Matters
Managing intraabdominal pressure is vital, especially during strength training. Proper management can reduce pain, prevent leakage, and help minimize the appearance of coning or doming if you have diastasis recti.
Let’s break it down with an example. Imagine you're holding two dumbbells on your shoulders, preparing to do a squat. Here's how you should manage your breathing:
Inhale as you lower into the squat: This allows your core to expand and stabilize your body as you descend. On the inhale, when you expand your ribcage outward laterally, it allows for the intraabdominal pressure to descend appropriately and lengthen your pelvic floor muscles, which is really important.
Exhale as you rise: As you stand up, exhale and let your pelvic floor muscles lift. This helps manage pressure, reduces the risk of leakage, and alleviates potential pain.
Managing intraabdominal pressure allows your diaphragm and pelvic floor muscles to work together and not against each other and allows for proper activation of your entire core. By focusing on your breathing and pressure management during exercises, you can protect your body, enhance your performance, and feel stronger and more confident in your movements.
I hope this helps you better understand the importance of intraabdominal pressure, especially in your strength training routines! Feel free to schedule a free consult if you have any questions or need further guidance.
-Alicia Wood, Certified pre & postnatal fitness specialist in Logan, Utah
