When it comes to fitness, many of us focus on strengthening our core, arms, and legs. But have you ever considered the health of your pelvic floor? Often overlooked, the pelvic floor plays a critical role in our overall well-being!
Now you might be asking, what the heck is my Pelvic Floor? The pelvic floor is a group of muscles and ligaments that support the bladder, rectum, and internal reproductive organs. Think of it like a hammock at the base of your pelvis. These muscles control the release of urine, bowel movements, and, for women, play a significant role in labor
Why is Training the Pelvic Floor Important? It can prevent incontinence, support core stability, and aid in postpartum recovery along with many other benefits.
Now how do I train my Pelvic Floor? Training your pelvic floor doesn’t require heavy lifting or fancy equipment. Try these exercises listed below:
- Kegels: The most well-known exercise involves contracting and relaxing the pelvic floor muscles. Imagine trying to stop the flow of urine midstream. Hold this contraction for 5-10 seconds, then relax. (Side note not all pelvic floor problems are fixed with kegels!)
- Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your pelvic floor muscles.
- Squats: While squats primarily strengthen your legs and glutes, they also engage the pelvic floor when done correctly. Inhale, lower yourself into a squat, ensuring your knees don’t extend past your toes, exhale and squeeze your pelvic floor as you return to a standing position.
- Stretching: Not only is strengthening your pelvic floor important stretching is also extremely important! Stretches like child’s pose can help significantly.
If you are interested in additional help many of our personal trainers at Live Fit would be happy to help incorporate pelvic floor exercises into your routine, contact us today to learn more. And if you continue to experience ongoing issues with incontinence, pelvic pain, or other related concerns, it’s important to consult with a healthcare professional this pain is not normal and should never be dismissed.