Why Pelvic Floor Exercise is Crucial to Fitness Enthusiasts

You’ve got your goals set.  You’ve developed healthy habits in and out of the gym and you train with discipline.  You also likely take a holistic approach, ensuring that mind, body and soul are balanced. But, alongside working out your biceps and triceps, glutes and calves, have you also added pelvic care to your fitness regimen?

If you haven’t, it’s imperative that you do. Whether you’re running, biking, lifting or rotating through all of the above, ensuring you have a strong pelvic floor is sure to help you maintain optimal health overall.

The pelvic floor is a group of muscles and tissues located in the lower part of the pelvis and whose function is to support the pelvic organs: the uterus, bladder and intestines.

It acts as a cushion against pressure coming from the abdomen and directed toward the pelvic area (such as a sneeze). Hence the importance of maintaining a strong and healthy pelvic floor - to reduce or prevent problems like urination during activities.

Each stride puts pressure on the pelvic area as impact is made with the ground. Over time, this excess pressure causes the pelvic floor to weaken which can result in everything from urine leakage to discomfort during sex, constipation and organ prolapse, a condition where the rectum drops down and creates a bulge into the back wall of the vagina. In severe cases, the bulge can protrude outside the vagina.

To strengthen the pelvic floor you don’t need to set aside a ton of time in your schedule. In fact, if you’re a runner or you play sports, you can add them to the stretching exercises you are already likely doing.  

Kegels: These muscle-strengthening exercises are the best because they can be done anywhere. You can either discreetly practice them while working or find a comfortable spot in the privacy of your own home. Keeping your abdominal and thigh muscles relaxed, imagine you are urinating and contract as though to stop the flow of pee. Not holding in breath, but rather breathing deeply and allow the muscle to relax, then repeat several times. You should be able to hold the tightening for two-to-three seconds at a time. Repeat this at least ten-to-fifteen times.

Bridges: Lying on your back, bend your knees and place your feet on the floor. Squeeze your buttocks muscles and lift your hips off the floor as high as possible keeping the shoulders and upper back close to the ground. Keep the knees close together while lifting the hips. Placing an object between the knees can help you focus on preventing the knees from falling apart. If the exercise doesn't feel challenging as you hold your hips up for two-to-three seconds you can also add a weight or barbell across your lower abdomen to increase resistance.

Hanging Leg Lifts: This is a great way to tighten not only the pelvic muscles, but also the muscles around them that support circulation and blood flow to the southern regions of our body. Hang from a chin lift bar, allowing the legs to dangle below you. Lift the leg from the knees up to create a ninety-degree angle from the thigh to the lower calf. Hold this position for two-to-three seconds and then slowly release. Concentrating on the tightening and relaxation of the pelvic muscles as you hold and release. If you don’t go to the gym or have a chin lift bar, try using the monkey bars at your child’s local playground or in your backyard. Chin lift bars can also be purchased that will hang in a doorway of your home.

There are many beneficial classes, such as Pilates, that help work and strengthen muscles in the pelvic area, too. The key to regaining strength and circulation for bladder and sexual function is to be intentional. Form a daily routine or time that works best for you where you can focus on the muscles envisioning their contractions, and then follow through with intentionality by doing it daily. Be patient with yourself and thankful as you see each little improvement. And if you’re looking for discretion and absorbency, remember that our performance underwear are made specifically for these very untimely leaks. Shop cute designs that absorb up to 15mL of mishaps!