When people talk about the pelvic floor, usually you think of incontinence, prolapse, and doing kegels. There are many benefits to strengthening your pelvic floor for women who are pregnant, or who have had children. However, it’s just as important for all women in any stage of life (and men!) to think about these group of muscles, too!

What are the Pelvic Floor Muscles?

Pelvic floor muscles (PFM) are the layer of muscles that support the pelvic organs (bladder, bowel, uterus) and span the bottom of the pelvis. Your pelvic floor is the base of function for your body. Think about it as a sling, or a taut trampoline that your torso sits on.

Why should we worry about it?

• PFM in women also provide support for the baby during pregnancy and assist in the birthing process. As you go throughout your pregnancy, the increasing weight of your baby puts quite a bit of additional pressure on your pelvic floor.
• Can help men with weak prostates, or that have undergone prostate surgery.
• If they aren’t strong enough to withstand that pressure, it’s not uncommon for it to lead to incontinence and pelvic organ prolapse .
• A weak pelvic floor can also cause SI joint pain, low back, and hip pain.   
• Our body is an integrated system, with everything working in response to everything else. The muscles of the pelvic floor work with the ab and back muscles to stabilize and support the spine.
• In strengthening your pelvic floor, you’ll also strengthen your inner abdominals (the transverse abdominis) and you’ll give your body the core foundation strength it needs to build up its surrounding parts.

What exercises are best for strengthening the pelvic floor?

Immediately, everyone thinks of kegels.  This is when you tighten the muscles you use to stop urinating and then relax them.  Kegels help you to identify the proper muscles to engage when performing any pelvic floor exercises. However, doing this too much can actually over-strain these muscles and potentially lead to Pelvic Floor Disorder! Instead, you should focus mainly on strengthening the Abdominal and Gluteal muscles!

The following exercises have the mechanics that are more suited for strengthening these muscles: 

Squats!

• The glutes strengthen as a result of squats and they pull the sacrum back, stretching the pelvic floor.  The squat is the most effective and natural glute strengthener–using the full range of motion and your body weight.  

Glute bridges

• Especially with ball squeezing between thighs

Glute Diamonds / Dives 

• Includes hip rotational exercises that link the abdominal wall. Tapping into this chain of muscles builds optimal strength in the core and pelvic floor. 

Trasverse Abdominis / Pelvic Tilt alignment Exercise

Verbal Cues to use: 

•  “Pull your pelvic muscles up and in”  
• “Feel a lift and squeeze in your pelvis”
• “Stronger glutes lead to a better supported pelvic floor”

Postural Mistakes that Hinder Pelvic Floor Strength

• “Clenching” your glutes when you stand
• Extreme posterior and anterior pelvic tilts (“tucking” your hips or sway back)