Many people think that pelvic floor muscle exercises are only necessary after childbirth or for people who are experiencing incontinence. To be honest, I don’t prioritize pelvic floor muscle exercises, but I find these exercises important at every stage of life.
“These exercises have both preventive and rehabilitative effects,” says Pilates, yoga and dance expert. Transformative way of working. Strengthening your pelvic floor improves core stability (yes, this is one of your core muscles), supports bladder control, and improves core stability. better sex.
While pelvic floor muscle strength is important at any age, Michieron emphasizes that it’s especially important for women in midlife. “As we age, hormonal changes can weaken our pelvic floor muscles, especially after menopause, when lower estrogen levels can have a negative effect on muscle tone,” says Michelin. “Targeted exercise can help improve your ability to control your bladder, reduce urine leakage, and improve your overall quality of life.”
How to train your pelvic floor
Michieron recommends certain pelvic floor muscle exercises for clients of all ages and fitness abilities. It’s easy to incorporate into your regular warm-up or cool-down, and all you need is a Pilates ball.
“This exercise is a safe way to help the pelvic floor move through its full range of motion, from relaxation (lengthening) to contraction (shortening),” says Michieron. “It also encourages deeper, slower breathing, rather than chest or neck breathing.”
How to do this exercise
Note: If you are working with a health care professional for pelvic floor support, we recommend that you consult your health care professional before trying any new exercises.
Michieron suggests using a small Pilates ball, but you can also sit in any comfortable position that keeps your spine extended.
- Sit on the ball and inhale slowly through your nose, completely relaxing your pelvic floor on the ball.
- As you exhale, slowly and gently draw your tailbone, pubic bone, and sitting bones toward each other and up towards your navel.
- Do this slowly, adding a pause at the end of each exhalation to feel the contraction.
- Repeat 8 to 10 times at the beginning or end of your workout.
- Aim to do this exercise two to three times a week.
Look, there it is! Getting started with pelvic floor muscle exercises and incorporating them into your regular routine couldn’t be easier.
