The 4 best pelvic floor moves to beat incontinence, boost your sex life, reduce back pain and flatten your tummy
WHEN was the last time you thought about your pelvic floor? Maybe never?
If so, it’s time to start paying some attention as it shouldn’t be ignored.
Weakness can lead to incontinence, a dulled sex life and even back pain.
Luckily, certain exercises – which can be done at home – can help.
But what exactly is your pelvic floor?
Aimee Victoria Long, a London-based personal trainer and Pilates instructor, says that this is the group of muscles, ligaments, and connective tissues that stretch across the bottom of your pelvis, like a hammock.
“These muscles support some of your vital organs, including the bladder, uterus (in women), prostate (in men), and rectum,” she says.
“They also help control the functions of the bowel, bladder and sexual activity.”
Weak pelvic floor muscles can lead to incontinence, something which 14 million Brits suffer from.
Plus, your pelvic floor muscles play a big part in sexual sensation and also orgasm.
Research has found that weak pelvic floor muscles in women can make it harder to even achieve an orgasm in the first place.
And pelvic floor dysfunction – the name given to when the pelvic floor muscles or surrounding tissue are not working as they should do – can cause lower back pain.
“Stretching and straining during pregnancy and vaginal delivery can weaken the muscles,” says Aimee, who adds that muscles also naturally lose strength over time with age.
What could cause my pelvic floor to be weak?
Pelvic floor weakness can be caused by several different things.
“Hormonal changes, such as reduced oestrogen during menopause, can also weaken pelvic tissues, and activities like heavy lifting, chronic coughing, or constipation place excess stress on the pelvic floor too.”
As well as this, Aimee says that excess body weight can increase the pressure on your pelvic floor, as can lifestyle factors such as poor posture, sitting for long periods, and a lack of exercise.
The benefits of a stronger pelvic floor
Until you’re giving birth, or suffering from incontinence, you might not give your pelvic floor a second thought.
But, the positives of a strong pelvic floor are pretty impressive.
Aimee says it can prevent or reduce urinary and bowel incontinence, improve orgasm, help carry the weight of a baby during pregnancy and reduce recovery time after childbirth.
And, a strong pelvic floor boosts your posture, in turn, reducing back pain.
Plus, as the pelvic floor is connected to your core and back, weak muscles can also lead to a weaker core.
Doing these exercises regularly can improve pelvic floor strength and stability
Aimee Victoria Long
“Activating and strengthening the pelvic floor improves your ability to engage other deep core muscles, like the transverse abdominis, during functional and athletic movements,” says Aimee.
“This contributes to a stronger, more efficient core system.
“Strengthening the pelvic floor helps to create a more powerful, stable, and resilient core, reducing injury risk and helping to improve your overall physical performance.
“This in turn can also help the appearance of your stomach, which might showcase as a flatter midline.”
Want to improve your bladder and bowel control, boost your sex life and flatten your tummy? Give the below moves a try.
Why you should never go for a 'just-in-case' wee
CHANCES are this scenario will sound familiar to you...
You’re just about to leave the house and quickly pop to the loo, ‘just in case’.
If so, you could be putting yourself at risk of incontinence, experts warn.
Pelvic health physiotherapist Esther Stubbs said: “By peeing frequently, you are training your bladder to want to empty when it isn’t full.”
One of the easiest ways to help your pelvic floor is to stop this habit immediately, she added.
Other experts have warned that you’re actually making your bladder more sensitive.
Prof Stergios Doumouchtsis, a leading expert in urogynaecology based at Epsom and St Helier University Hospitals NHS Trust, said ‘just-in-case’ pees mean the bladder learns to give you signals of fullness at lower volumes.
“The purpose of the bladder as a reservoir for urine can become compromised, and therefore the bladder will start needing the toilet and sending you signals of urgency too early, when the volumes of the bladder are lower, or more frequently,” they added.
“The bladder won’t necessarily become anatomically smaller. But functionally it is smaller.
“Therefore it can affect our activities because we become more engaged to the bladders’ calls.”
Effective exercises to strengthen your pelvic floor
Aimee has put together four simple moves, which can be done at home, with zero equipment.
“Consistency is key,” Aimee says.
“Doing these exercises regularly can improve pelvic floor strength and stability.
“Just start slow and gradually increase the repetitions as your muscles get stronger.”
1. Kegel exercises
Kegels target the pelvic floor muscles directly, helping to improve strength and control.
Sit, lie down, or stand in a comfortable position.
Contract (squeeze) your pelvic floor muscles as if you’re stopping the flow of wee or holding in wind.
Hold this for three to five seconds, then relax for three to five seconds. Repeat this 10 to 15 times.
Aimee says that it’s best to avoid using your abdominal, thigh or butt muscles during this move; instead focus on the pelvic floor.
2. Bridge pose
This exercise strengthens both the glutes and pelvic floor muscles.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Tighten your pelvic floor muscles as you lift your hips toward the ceiling.
When your hips are up, squeeze your glutes and hold this for up to 10 seconds.
Lower your hips back down and relax.
Aimee adds: “Focus on breathing naturally and engaging the pelvic floor, not just the glutes.”
3. Squats
Squats aren’t just a move that work your butt.
“Proper squats engage the pelvic floor and lower body muscles,” says Aimee.
Stand with feet shoulder-width apart and your toes slightly turned out.
Inhale, then, as you exhale, bend your knees, push your bum back and lower into a squat position.
Keep your back straight and knees behind your toes as you drop down.
Then, engage your pelvic floor and glutes as you stand back up. Do this 10 to 15 times.
Aimee adds: “If deep squats feel too intense, perform shallower squats.”
4. Bird-dog
To activate your pelvic floor whilst also strengthening your core and stabilising your pelvis, try this move.
Start on your hands and knees in a tabletop position.
Then, tighten your pelvic floor and core muscles.
Essentially, pull your belly button in as if you were zipping up a pair of tight jeans.
Next, extend your right arm and left leg straight out, keeping your back flat.
Hold this for five seconds, before returning to the start position.
Do the same again with your left arm and right leg.
Move slowly throughout and really focus on the engagement of your pelvic floor and core. Try 10 reps on each side.