Do you feel a wave of anxiety each time you cough, sneeze or laugh? Are you nervous to go for a jog in case your pelvic floor fails you? Then you’re not alone. According to experts, up to a quarter of non-pregnant women experience pelvic floor issues that impact their quality of life – and it’s a problem that tends to develop in the post-partum period. There is good news, though: By training your pelvic floor, you can improve or eliminate these problems and enhance your overall pelvic health and well-being. The question is, what’s the best approach?

What is the pelvic floor?

Let’s start with the basics: What exactly is the pelvic floor and why is it so important? Located in the lower part of the pelvis, the pelvic floor is a group of muscles, ligaments, and connective tissues that support the bladder, uterus, and rectum. They have a vital function in bowel and bladder control, as well as our sexual health. That’s not all; during pregnancy, the pelvic floor muscles provide the expanding uterus with essential support to accommodate the growing foetus.

However, some life events and activities can strongly impact pelvic floor health, such as:

• Pregnancy
• Childbirth
• Straining
• Heavy lifting

Thankfully, there are various exercises that can be carried out discreetly and at home, which will quickly strengthen the pelvic muscles.

Pelvic Floor Training: Tips and Tricks for Success

It’s possible to activate the pelvic floor muscles anytime, anywhere. However, for optimal impact, it’s best to include some targeted exercises into your training.

Kegels

Kegels involve contracting and relaxing the pelvic floor muscles and are named after Dr. Arnold Kegel. He is said to have developed them in the 1940s to help women after childbirth.

Find a comfortable position, either sitting or lying down. Make sure you are relaxed and able to focus. Concentrate on contracting your pelvic floor muscles, as if you were stopping urination mid-stream, preventing the passage of gas. Hold the squeeze for up to five seconds and focus on breathing normally. Relax, and repeat up to 15 times. A pelvic floor strengthening device (such as these: https://www.fizimed.com/en-us/) can improve the effectiveness of Kegels and reduce any discomfort you feel.

Squats

Squats target various muscle groups but are particularly effective for the pelvic floor. Begin by standing with your feet shoulder-width apart and your toes pointing slightly outward. Ensure your back is straight and gently lower your body by bending your knees. Engage your core and try to lower yourself until your thighs are parallel to the ground. Hold the position for five seconds if you can, then gently return to standing. Repeat 10 times.  

Pelvic Tilts

Pelvic tilts are a great introductory exercise for strengthening the pelvic floor. They also impact on your posture and can improve your core strength. To perform, begin by lying comfortably on your back with your knees bent, ensuring your feet remain flat on the floor. Squeeze your abdominal muscles and tilt your pelvis slightly upwards. Make sure your back remains flat against the floor and hold the position for around five seconds, then release. Build up to around 10 of these, concentrating on controlled movements.

Pelvic floor issues are bothersome and unpleasant. Thankfully, by spending just a few minutes a day on these simple exercises, you should start to see improvements in your pelvic floor strength within just a few weeks!