You’ve probably heard of “Kegel Exercises.” If you've ever been pregnant you've likely been told to take care of your pelvic floor muscles to help with labor and delivery.
However, it’s pretty rare to come across a gym class that addresses this issue. In fact, most people don’t end up learning about them until it’s too late and they’re having bothersome symptoms. Don't make that mistake.
If you leak urine when you sneeze or workout, this is a good early warning sign that you need to strengthen your pelvic muscles.
TweetLet’s look at what the pelvic floor muscles are, why they’re important, and how you should take care of them.
The pelvic floor muscles play an important role. They hold up your bladder and rectum, as well as the uterus and vagina in women.
They're an important part of your core, working together with the stomach and back muscles to support the spine.
They've been described as a trampoline that runs from the front to the back and side to side in the pelvis.
When the muscles are contracted, it lifts the organs in the pelvis. When they are relaxed, we are able to release urine and feces. Because the muscles support the uterus and vagina, they're also important for good sexual function.
We control our pelvic floor muscles consciously as well as involuntarily.
Serious Motivation to Do Your Kegels
When the pelvic floor muscles grow weak, it can result in a condition called prolapse.
This is when the pelvic organs literally protrude outside of the vagina. Some people refer to this as a fallen bladder and rest assured, it's no fun.
It can also result in loss of bowel and bladder control in either men or women.
Sounds like something you'd rather avoid, right?
Weakness can be caused by many things, including age, obesity, and childbirth.
The good news is that there are simple exercises that strengthen the pelvic floor muscles. They're easy to learn and master, and after a short time, they can have a big impact.
Kegels are probably the best known pelvic floor muscles exercise, but there are many others.
3 Solid Exercises to Protect Your Pelvic Floor Muscles
1. Kegel Exercise – The Kegel exercise is usually the first pelvic floor muscle exercise taught. It helps to teach where the muscle is and what it feels like when those muscles are tightened.
To do them, just tighten the muscles you use when you are stopping your flow of urine. Nothing else should move. Release and tighten the muscle ten times for one rep. Try to work up to three reps per day.
Remember that the exercise is not just the tightening. The releasing is just as important.
2. The Bridge
– Do the bridge by lying on your back with your feet flat on the floor and your knees bent.
Engage your pelvic floor the same way you do during a Kegel exercise, then lift your butt up off of the floor for a count of ten. Then lower back down and release your pelvic muscles. Repeat ten times.
3. Dead Bug Crunch – Lie on your back with your knees over your hips and your lower legs extended parallel to the ground.
Tighten your pelvic floor muscles, then extend your right arm straight over your head and your right leg straight out on the floor. Release the muscle and bring your arm and leg back to the starting position. Repeat on the left side. Repeat 10 times.
Yours in health and happiness,
Danette
P.S. Pass this on to your loved ones and I'd love to hear from you in the comments below. Did reading this article motivate you to do some Kegels?
