The Power of Pelvic Floor Exercises: Unlock Your Strength and Confidence
The Power of Pelvic Floor Exercises: Unlock Your Strength and Confidence
A strong and healthy pelvic floor might not be a topic that’s often discussed, but it plays a crucial role in our overall well-being. The pelvic floor muscles are a group of muscles that support important organs such as the bladder, uterus, and rectum. Unfortunately, many people underestimate the significance of pelvic floor health until they encounter issues like incontinence or pelvic pain.
Understanding the Pelvic Floor
Before we dive into the exercises, it’s essential to understand the anatomy of the pelvic floor. The pelvic floor is a hammock-like structure made up of muscles, ligaments, and connective tissues that stretch across the bottom of your pelvis. It supports the organs in your pelvic region, including the bladder, uterus (in women), and rectum. If you’re curious enough to find out more about the anatomy of the pelvic floor, you can do so here! There’s so much you can do to keep your pelvic floor strong which is important as you get older and also if you’re becoming pregnant. We wrote this post to help you empower yourself to take your pelvic floor strenth into your own hands.
The Risks of a Weak Pelvic Floor
One of the most common problems associated with a weakened pelvic floor is urinary incontinence. This condition can range from occasional leaks when laughing or sneezing (stress incontinence) to a constant and uncontrollable urge to urinate (urge incontinence). It is more common than you may realise, and you can prevent or improve symptoms of incontinence with consistent pelvic floor exercises.
Regularly practicing pelvic floor exercises can significantly reduce the risk of urinary incontinence. By strengthening these muscles, you gain better control over your bladder, which can be especially beneficial for those who have had multiple pregnancies or are ageing.
For both men and women, strong pelvic floor muscles are essential for sexual function. They can lead to improved sensation and stronger orgasms. Increased blood flow and muscle tone can lead to better orgasms and sexual satisfaction. If you’re curious to know more about how pelvic floor strength affects your sex life, see this post.
Beyond sexual function, another risk of a weak pelvic floor is pelvic organ prolapse. This is where one or more pelvic organs, such as the bladder, uterus, or rectum, sag into the vaginal canal, causing discomfort and other symptoms. Strengthening the pelvic floor can prevent or alleviate the symptoms of pelvic organ prolapse, improving overall comfort and quality of life.
Actively training your pelvic floor is especially important during pregnancy and postpartum. During pregnancy, the pelvic floor muscles endure increased pressure. Strengthening them can help support the growing baby and ease the process of childbirth. After childbirth, pelvic floor exercises aid in recovery and can prevent long-term issues. If you’re preparing to give birth, we have a post for you on yoga and breathing exercises to prepare for labour for you.
For women who have recently given birth, pelvic floor exercises are a safe and effective way to speed up the recovery process and regain control over their pelvic area. If you’ve just given birth, we have written a guide for you on ‘fourth-trimester’ recovery.
Pelvic floor strengthening is also a wonderful addition to your fitness routine. As is the same with core strong, a strong pelvic floor provides a solid foundation for other muscle groups to work effectively. Also, if you struggle with back pain, you might be able to alleviate it with the exercises covered in this post. Strong pelvic floor muscles can contribute to better posture and reduced back pain, as they play a crucial role in stabilizing the spine and pelvis.
Perform Pelvic Floor Exercises – Before You Start
Now that you’re convinced of the importance of pelvic floor exercises, let’s get you started. There are a few things you should know before you start.
It is so important to identify the right muscles first! One way to do this is to stop the flow of urine mid-stream. The muscles you use to do this are your pelvic floor muscles. If you’re struggling to connect with your pelvic floor, you can use this post to help you! Using the same muscles, you can practice kegels by contracting your pelvic floor muscles for 3-5 seconds, and repeating 10-15 times. Aim to do this three times a day. You can do this anytime, anywhere!
Just as with any form of exercise, gradually increase intensity so you keep improving. As you become more comfortable with Kegels, you can gradually increase the duration of the contractions and the number of repetitions. You can also experiment with different positions, such as standing or kneeling, to challenge your muscles in various ways. Some people even use vagina weights to practice kegels!
Finally, Don’t forget to breathe. Inhale as you relax, and exhale as you contract your pelvic floor muscles (it is the same for core exercises).
Incorporating pelvic floor exercises into your workouts
You can incoroprate pelvic floor exercises right into the workouts you’re already doing. You’re probably already doing many moves that work wonders for your pelvic floor and now, with your new mind-muscle connection, they really will! Hopefully your workout starts with a warm up. It is important to increase blood flow to your pelvic floor first, and all your other muscles!
If you’ve read until this point, you’ve already connected with your pelvic floor. Now, you can intuit which exercises naturally engage your pelvic floor muscles or can be modified to do so. Here are some options:
Squats
Squats are an excellent choice for engaging the pelvic floor muscles. As you squat down and stand back up, focus on maintaining that contraction you practiced earlier.
Deadlifts
Deadlifts are another compound exercise that recruits the pelvic floor muscles. Pay attention to your pelvic floor engagement as you lift the weights.
Yoga and Pilates
Many yoga and Pilates poses inherently work on core strength and stability, including the pelvic floor. Poses like the bridge, planks, and boat pose are particularly effective.
Kettlebell Swings
This dynamic exercise requires strong core engagement, which includes the pelvic floor. Be sure to maintain the contraction during the entire movement.
Incorporate Kegel Exercises
Kegel exercises can be seamlessly integrated into your workout routine and combined with isometric holds – exercises where you’re holding one challenging position instead of moving e.g. plank, wall-sit and lunge hold. You can also perform kegals between sets!
Regardless of the exercise you choose, maintaining proper form is crucial. Ensure that you’re engaging your pelvic floor muscles without straining or holding your breath. Breathe naturally and engage your pelvic floor as a part of your core stabilization.
As mentioned, it is important to gradually increase intensity. Just like any other muscle group, the pelvic floor muscles need progressive overload to get stronger. Gradually increase the intensity of your pelvic floor exercises by holding contractions for longer or adding resistance (e.g., using weights during squats or deadlifts).
At the end of your workout, make sure to stretch and relax to release any tension in your pelvic floor muscles. Lastly, pay attention to how your body responds to these new exercises. If you experience any discomfort or pain, consult a healthcare professional or pelvic floor specialist.
Summary
