Don't forget about exercising your pelvic floor muscles
The pelvic floor is a set of muscles that supports pelvic organs, such as the bladder and bowel. These muscles aid urinary control, continence, and sexual function. As with other muscles, you can perform exercises to strengthen the pelvic floor, enhancing bowel and bladder control. Pelvic floor exercises offer women many benefits, including a lower risk of vaginal prolapse, better bowel and bladder control, and improved recovery after childbirth. Here are my five favorite exercise that can help to build a strong pelvic floor and support your healthy and confident birth.
1. Kegels, especially ELEVATOR KEGELS
Kegel exercises focus on tightening and holding the muscles that control urine flow. To do a kegel -
The “elevator kegel” helps to promote coordination and endurance of the pelvic floor muscles and is a great way for you to learn how to contract AND relax the pelvic floor. The importance of learning how to relax the pelvic floor can’t be overstated; before you can strengthen you must learn how to let go. Conversely, your muscles must know how to relax before they can contract fully. This exercise will help you get both “phases” (contraction and relaxation) figured out.
Think of the pelvic floor as an elevator that goes up two floors. Rather than squeezing and lifting all at once, divide your contraction into two parts.
Think of your baseline level of pelvic floor tension as the “lobby.” Start at the lobby and then gently squeeze and lift your pelvic floor muscles just a little bit and STOP (as if your elevator is going up and stopping on the first floor). Then squeeze and lift all the way and STOP (as if your elevator has made it up to the second floor).
Now the most important part: RELAXATION! Relax the pelvic floor just a little bit and STOP (as if your elevator is going back down to the first floor), and then relax the pelvic floor all the way and finish (as if your elevator has made it back to ground level). To take it a bit further, and really promote COMPLETE pelvic floor relaxation, I like to imagine my pelvic floor elevator going PAST the lobby and all the way down to the “basement.”
At this point — complete pelvic floor relaxation — I imagine my elevator doors sliding open. This is a great way to release any last little bit of tension in the pelvic floor muscles.
Repeat 5-10 times, focusing on the feeling of contraction (ascent of your elevator) versus relaxation (descent of your elevator). Those who are really adventurous can try three floors!
2. Yoga/Exercise Ball Movements
Use a yoga ball to practice good posture, as well as to stretch, strengthen and familiarize yourself with the many muscles that work to support the pelvic floor. This is an excellent video that shows you how to move on the ball in a way that will not only STRENGTHEN your pelvic floor, but help to relieve all sorts of aches and pains in your pelvic area and lower back.
1. Kegels, especially ELEVATOR KEGELS
Kegel exercises focus on tightening and holding the muscles that control urine flow. To do a kegel -
- Sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow.
- Tighten these muscles as much as possible.
- Hold this position for 3–5 seconds. It should feel as though the muscles are lifting up as a result of the squeezing.
- Release the muscles and rest for several seconds.
- Repeat up to 10 times.
The “elevator kegel” helps to promote coordination and endurance of the pelvic floor muscles and is a great way for you to learn how to contract AND relax the pelvic floor. The importance of learning how to relax the pelvic floor can’t be overstated; before you can strengthen you must learn how to let go. Conversely, your muscles must know how to relax before they can contract fully. This exercise will help you get both “phases” (contraction and relaxation) figured out.
Think of the pelvic floor as an elevator that goes up two floors. Rather than squeezing and lifting all at once, divide your contraction into two parts.
Think of your baseline level of pelvic floor tension as the “lobby.” Start at the lobby and then gently squeeze and lift your pelvic floor muscles just a little bit and STOP (as if your elevator is going up and stopping on the first floor). Then squeeze and lift all the way and STOP (as if your elevator has made it up to the second floor).
Now the most important part: RELAXATION! Relax the pelvic floor just a little bit and STOP (as if your elevator is going back down to the first floor), and then relax the pelvic floor all the way and finish (as if your elevator has made it back to ground level). To take it a bit further, and really promote COMPLETE pelvic floor relaxation, I like to imagine my pelvic floor elevator going PAST the lobby and all the way down to the “basement.”
At this point — complete pelvic floor relaxation — I imagine my elevator doors sliding open. This is a great way to release any last little bit of tension in the pelvic floor muscles.
Repeat 5-10 times, focusing on the feeling of contraction (ascent of your elevator) versus relaxation (descent of your elevator). Those who are really adventurous can try three floors!
2. Yoga/Exercise Ball Movements
Use a yoga ball to practice good posture, as well as to stretch, strengthen and familiarize yourself with the many muscles that work to support the pelvic floor. This is an excellent video that shows you how to move on the ball in a way that will not only STRENGTHEN your pelvic floor, but help to relieve all sorts of aches and pains in your pelvic area and lower back.
3. Bridge
While bridges primarily strengthen the buttocks, they also help work the pelvic floor. You can do a bridge using these steps:
As the strength of the pelvic floor increases, you will probably find that you can do more repetitions.
While bridges primarily strengthen the buttocks, they also help work the pelvic floor. You can do a bridge using these steps:
- Lie down on the back, bend the knees, and place the feet flat on the floor about hip-width apart. Let the arms fall to the sides with the palms facing downward.
- Contract the buttocks and pelvic floor to lift the buttocks several inches off the ground.
- Hold this position for 3–8 seconds.
- Relax the buttocks and pelvic floor muscles to lower the buttocks to the ground.
- Repeat up to 10 times.
- Rest, then perform up to 2 additional sets.
As the strength of the pelvic floor increases, you will probably find that you can do more repetitions.
4. Squats
Along with the bridge, squats can promote a stronger pelvic floor and buttocks.
To perform a squat, you should:
Not all squats target the pelvic floor. Wide-legged or deep squats may make it difficult to retain a pelvic floor contraction. When strengthening the pelvic floor, narrow and shallow squats tend to be more beneficial.
In addition to practicing pelvic floor exercises on a daily basis, everyday activities can help strengthen the pelvic floor. These include walking, standing up straight, and sitting properly.
Tighten and squeeze the pelvic floor muscles each time you sneeze, cough, or lift something heavy. These activities help strengthen the pelvic floor further and prevent incontinence.
Along with the bridge, squats can promote a stronger pelvic floor and buttocks.
To perform a squat, you should:
- Stand with the feet hip-width apart, keeping them flat on the floor.
- Bend at the knees to bring the buttocks toward the floor, going only as low as is comfortable. Keep the back straight and leaning slightly forward. The knees should be in line with the toes.
- Focus on tightening the buttocks and pelvic floor while returning to a standing position.
- Repeat this exercise to do a total of 10 repetitions.
- Rest before performing any additional sets.
Not all squats target the pelvic floor. Wide-legged or deep squats may make it difficult to retain a pelvic floor contraction. When strengthening the pelvic floor, narrow and shallow squats tend to be more beneficial.
In addition to practicing pelvic floor exercises on a daily basis, everyday activities can help strengthen the pelvic floor. These include walking, standing up straight, and sitting properly.
Tighten and squeeze the pelvic floor muscles each time you sneeze, cough, or lift something heavy. These activities help strengthen the pelvic floor further and prevent incontinence.