I want to talk to you about something that many of us have experienced while doing ab exercises – the dreaded "bread loaf." If you haven't encountered it, consider yourself lucky. But if you have, keep reading because I have some insights to share!

 Let me be real with you. Since becoming a mom of two adorable little ones, all I've wanted – physically – is to get my abs back. Before having babies, I had some visible abs, but after my second child (which was three years ago), it felt impossible to regain that firmness.

 Recently, I started incorporating more weight training into my routine and ended up visiting a pelvic floor therapist for reasons unrelated to my abs. During the evaluation, I discovered that I had been doing ab exercises wrong for a long time. I was unknowingly "bread loafing" my abs.

What is bread loafing? I'm not a pelvic floor therapist, but let me break it down for you. When you crunch or work your abs, if your midsection resembles a "bread loaf," it means you're not engaging your deep abdominal muscles, only the superficial ones.

To help you understand better, check out this YouTube video for a visual representation of what I'm talking about.

Once I corrected my ab exercise technique, I started feeling stronger abs. Maybe I can't see them yet, but I can feel them growing stronger each day!

Interestingly, studies have shown that core exercises can strengthen your pelvic floor, reduce the risk of pelvic organ prolapse, and even prevent certain types of urinary incontinence in the future.

So, let's take a moment to slow down and learn more about our core. It's time to do our core exercises with proper form. I used to rush through my core workouts, thinking that more reps meant better results. Boy, was I wrong!

 If you're a mom who hasn't done pelvic floor physical therapy, I highly recommend considering it. I waited three years after my last baby, and I'm so grateful I didn't wait any longer. Investing in yourself and taking the time to prioritize your well-being is truly worth it.

I hope you found these workout tips helpful for your core! If you did, why not share them with a friend who might benefit too?

Remember, #dosomethingdaily for yourself and take steps towards a healthier, more fulfilled you. You deserve it!

In good health,

Shani Esparaz, M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Health & Wellness Coach

Source: Embaby HM, Ahmed MM, Mohamed GI, Koura MH, Salem HH, Elbanna M, Aboeleneen A, El-Sayed AF, Elnahas EM. Impact of core stability exercises vs. interferential therapy on pelvic floor muscle strength in women with pelvic organ prolapse. Eur Rev Med Pharmacol Sci. 2023 Feb;27(4):1255-1261. doi: 10.26355/eurrev_202302_31358. PMID: 36876664.