Feel Stronger And More Confident with Safe Pelvic Floor Exercises
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After three kids, working a demanding 9-5, and now in my forties, the last thing on my mind was to do pelvic floor-safe exercises. Even though I have struggled with having a strong pelvic floor, I have always disregarded it as a natural consequence of aging and childbirth. I brushed off the occasional leak as embarrassing moments of stress incontinence not to return, but they always come back. And it impacted my confidence along the way.
The buck stops here. I finally decided to learn more about strengthening my pelvic floor muscles, which is what I’m sharing with you here!
In this blog post, I am sharing with you the best practices I learned that have dramatically improved my pelvic floor condition and, in the process, improved my lower back and abdominal muscles, too!
- What is the pelvic floor, and what happens when you have a weak pelvic floor
- What is pelvic floor dysfunction, and what are its side effects
- Benefits of pelvic floor exercises
- Core pelvic floor safe exercises
So, if you are tired of struggling with the occasional urinary incontinence episode, however minor it may be. Or perhaps you are motivated to improve the pelvic floor because you heard all the hype about Kegel exercises, and you want to take your sex life to a different level, then you are in the right place. All of this is about to change for good.
What is the pelvic floor, and what happens when you have a weak pelvic floor
The pelvic floor is situated in the pelvis, and the pelvic floor muscles are the body’s foundational support system. They play a major role in controlling bladder, organ support, and sexual health. Strengthening these muscles is key to preventing pelvic organ prolapse and alleviating symptoms of pelvic floor dysfunction.
What does it look like to have a weak pelvic floor? Symptoms of a weakened pelvic floor can include urinary or fecal incontinence, pelvic pain, and a sensation of heaviness in the pelvic area. These symptoms indicate underlying pelvic floor disorders, which can improve significantly through targeted exercises recommended by specialists in pelvic health.
It’s very important to consult with a healthcare provider before beginning high-intensity pelvic floor exercises to ensure they are appropriate and avoid the risk of injury. If you believe you may have a pelvic floor disorder, it is best that you complete exercise under physical therapy.
People with pelvic floor dysfunction should avoid high-impact exercises like heavy lifting, running, jumping, and high-intensity conditioning exercises. Safe alternatives include walking, yoga, and swimming. As your pelvic muscles improve, progress to higher-level activities.
Difference between tight or weak pelvic floor muscles
There are different pelvic floor conditions. Some people may have tight pelvic muscles, and some may have weak muscles.
Tight muscles are referred to as hypertonic muscles. These can result from childbirth trauma, irritable bowel syndrome, and other conditions. The symptoms include pain during sex, a strong urge to urinate, constipation, and pelvic or abdominal pain.
To alleviate tight muscles, it’s advised that people try diaphragmatic breathing to reduce tension and pain. The child’s pose and happy-baby pose are great for gently stretching the pelvic muscles.
Weak pelvic muscles are referred to as hypotonic muscles, and they can weaken due to childbirth, intense exercises, aging, or surgery. Symptoms include urinary or fecal incontinence, uncontrollable passing of gas, and pelvic organ prolapse. Pelvic organ prolapse, where pelvic organs drop due to weak pelvic floor muscles, can be managed or even prevented by regular pelvic floor exercises that increase muscle tone and support.
The strengthening exercises we will cover below can reduce incontinence and support internal organs, though severe cases may require surgery. Severe cases may require surgical intervention, which highlights for you and me, the importance of preventive care through exercise.
Kegels are a great way to strengthen weak muscles and support the bladder, and they can be done at work! Here is a top rated Kegels Equipment Kit on Amazon that can help you work out those muscles for improved tone.
By adding hip bridges to your routine, you can boost your strength even more. And if you incorporate clamshells into your Kegel exercises, you’ll target the hip muscles that support your pelvic floor. These exercises are designed to improve pelvic floor health.
Call it maintenance or homework, but a strong pelvic floor is essential for good bladder and bowel control and sexual function, which supports a healthy mindset, a more confident approach to daily life, and overall body wellness.
If you want the only Kegels Equipment Set developed by health specialists that tackles both types of pelvic floors, and is recommended by the American Physical Therapy Association, check out this set. Click here!
Benefits of pelvic floor exercises
So, by now, we know that incorporating pelvic floor exercises, such as Kegels, into your daily routine can greatly enhance your muscle strength. But the truth is that it doesn’t stop there. Incorporating exercises like bridges and squats can help improve core stability, which in turn supports the pelvic floor and aids in weight loss. A strong pelvic floor is crucial for improving posture and maximizing the effectiveness of your workouts. If you are like me and seek to stay strong after my 40’s and forward, then read we have work to do. Pelvic exercises can also help increase calorie burn and manage weight more efficiently. Hello, weight loss!
A strong pelvic floor is essential for maintaining good posture and maximizing the effectiveness of your workouts. It helps build up core strength and boost overall fitness. Honing your core is crucial for boosting physical shape and keeping those pesky pounds at bay. It’s all about maximizing calorie burn and getting a handle on your weight management. Incorporating pelvic floor exercises into your fitness routine will help you age well. And…they help you up there, too. By mitigating incontinence, you eradicate one more worry from your to-do list, giving you a confidence boost. It did to me.
I want this for you, too! But I know that sometimes we need extra guidance and a gentle nudge to hold ourselves accountable. This is a bit crazy because it’s actually to improve ourselves, but we postpone these things. If you are ready to take this more seriously and bring about a better, stronger core with all the benefits that it carries, I urge you to do yourself a favor and try out this program and keep away from pelvic floor weakness—no commitment. It’s a take-you-by-the-hand approach.
How to Exercise Safely with Your Pelvic Floor
Things to always keep in mind.
- Breathing: is essential to prevent downward pressure on the pelvic floor.
- Engagement: Engage pelvic floor and core muscles during exercises.
- Posture: Maintain good posture to avoid injury.
- Progression: Gradually progress through exercises.
- Listening to Your Body: Modify or stop exercises if symptoms worsen.
What are some safe pelvic exercises you can do right away.
- Cardio: Walking, low impact swimming, seated cycling, yoga (with supervision)
- Resistance: seated exercises, shallow squats, dumbbell triceps extension.
- Abdominal exercises (core): modified plank, wall push-ups, ball bridges.
What are some exercises to be more cautious with and that increase endurance
- Cardio: running, jumping, high-impact classes.
- Resistance: lifting heavy weights, deep lunges, and using resistance exercises with bands
- Core: sit-ups, V-sits, plank positions on hands and feet.
After each session, complete a set of stretches to release any tension accumulated during the exercise.
For effective long-term management of pelvic floor health, it’s a good idea to regularly assess and adapt these exercises. A proactive approach involves regular consultations with healthcare providers, adherence to prescribed exercise regimens, and adjustments based on your individual progress and the challenges you encounter.