The Importance of a Strong Pelvic Floor

The pelvic floor is a muscular plate consisting of three layers. It helps keep our internal organs in place. With age or after pregnancy, this muscle can weaken, potentially leading to issues like bladder weakness. Here's how you can strengthen your pelvic floor:

Finding Your Pelvic Floor

Imagine an inner figure-eight shape in your pelvic area. Try to create tension in this area. It might help to think of holding in urine when you urgently need to use the restroom. This action automatically engages your pelvic floor muscles. The best position to feel your pelvic floor is lying on your back.

Keep these tips in mind:

• Keep your gluteal and thigh muscles relaxed.
• Engage your pelvic floor as you exhale.
• Focus on lifting your pelvic floor upwards, not just contracting and releasing the openings.

Pelvic Floor Exercise 1: The Elevator

This exercise not only strengthens your pelvic floor but also helps you better identify the muscles. Known as "The Elevator," it’s so simple you can incorporate it into your daily routine. Start by engaging your pelvic muscles and imagine an elevator slowly ascending three floors. As you exhale, move to the first floor, then inhale and exhale again to move to the next floor, and so on. Feel your pelvic floor muscles engage more deeply with each step. Once at the top floor, slowly bring the elevator back down. If holding the tension is difficult, restart at a higher or lower floor.

Pelvic Floor Exercise 2

This easy yet effective exercise can quickly become a favorite! Lie flat on your back with your hands resting alongside your body. Make a fist with your left hand, engage your pelvic floor, and press your left hand and right heel firmly into the ground. As you exhale, continue engaging your pelvic floor and hold the tension for several breaths. Release as you inhale. Repeat the exercise several times on each side.

Pelvic Floor Exercise 3

Feeling the effort in your core is a good sign you're working hard! This exercise not only benefits your pelvic floor but your abdominal muscles too. Sit on the floor with your legs extended in front of you. Cross your arms over your chest and engage your pelvic floor. Lean back as far as you can while maintaining control, and hold this position for as long as possible. Don’t forget to breathe!

Pelvic Floor Exercise 4

Lie on your back with your legs bent and your hands flat beside your body. Engage your pelvic floor and lift your pelvis upwards as you exhale, forming a straight line from your knees to your shoulders. Hold this position for a few breaths before lowering yourself back down.

Whether you're recovering from pregnancy, preventing issues, or addressing a noticeable weakness, it’s crucial to take care of your pelvic floor. With these exercises, you have a great starting point to incorporate pelvic floor workouts into your daily routine.