We’re sure that you’ve heard of the pelvic floor – this often-overlooked group of muscles plays a vital role in our everyday well-being, for both men and women, impacting everything from urinary and bowel control to sexual health and core stability.

Why a Strong Pelvic Floor is Essential

  • Core Support: The pelvic floor acts as a hammock, supporting your organs and promoting core stability. A strong core improves posture, reduces back pain, and enhances overall fitness.
  • Bladder and Bowel Control: Weak pelvic floor muscles can lead to incontinence, leaking urine or stool during daily activities. Strengthening these muscles can prevent embarrassing accidents and promote healthy bladder and bowel function.
  • Sexual Health: For both men and women, a strong pelvic floor enhances sexual function by improving blood flow and sensitivity.
  • Overall Wellbeing: Beyond physical benefits, a healthy pelvic floor can contribute to improved pelvic blood circulation, potentially reducing pain and discomfort in the pelvic region.

 

What Can Weaken a Pelvic Floor

  • Childbirth: Pregnancy and vaginal delivery can stretch and weaken the pelvic floor muscles.
  • Weight Changes: Significant weight fluctuations can put stress on the pelvic floor.
  • Surgery: Certain surgeries, especially pelvic or abdominal procedures, can impact pelvic floor strength.
  • Age: As we age, our muscle tone naturally decreases, including the pelvic floor.

 

Simple Ways to Strengthen Your Pelvic Floor Throughout the Day

You don’t need a gym membership to engage your pelvic floor! Here are some simple exercises you can incorporate into your daily routine:

  • Kegels: The classic! Contract and hold your pelvic floor muscles for a few seconds, then release. Repeat this 10-15 times, several times a day. Aim for slow, controlled contractions.
  • Elevator Exercise: Imagine your pelvic floor is an elevator. Slowly contract your muscles as if “lifting” the elevator up, then gradually release like lowering it down. Repeat 10-15 times.
  • Standing Pelvic Floor Squeeze: While standing, engage your pelvic floor muscles as if stopping the flow of urine. Hold for a few seconds, then release. Repeat 10-15 times.

 

Pilates: Your Partner in Pelvic Floor Strength

Pilates offers a fantastic way to target your pelvic floor muscles while engaging your core. Here’s how:

  • Mind-Muscle Connection: Pilates emphasises controlled movements and body awareness. This focus helps you isolate and activate your pelvic floor muscles more effectively.
  • Breathing Techniques: Proper breathing during Pilates exercises engages your core, including the pelvic floor, creating a natural strengthening effect.

  • Specific Exercises: Certain Pilates exercises specifically target the pelvic floor. These include:
    • The Hundred: A series of short, controlled breaths coordinated with pelvic floor contractions.
    • Slow Burn Stomach Series: Exercises that engage the core and pelvic floor muscles with slow, controlled movements.
    • Shoulder Bridge: This exercise strengthens the core and glutes, indirectly benefiting the pelvic floor.
    • Neck Pull: This seemingly simple exercise promotes core stability and can improve pelvic floor function.

Important Note: If you have any concerns about your pelvic floor health, especially after childbirth, pelvic surgery, or other medical conditions, consult with your doctor before starting a new exercise program.

Taking care of your pelvic floor muscles is an investment in your overall health and well-being. By incorporating simple exercises like Kegels and by considering Pilates as a strengthening tool, you can unlock the power of your pelvic floor and experience greater confidence and control in all aspects of your life!

References: https://pilatesology.com/2023/05/strengthen-your-pelvic-floor-with-pilates/