When people talk about pelvic floor, usually you think of incontinence, prolapse, and doing kegels.  It’s something that is just recently coming to light and getting talked about more, which I think is great!  Obviously 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 (and men!) do think about these group of muscles too!

What makes up your pelvic floor?

Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel in men, and bladder, bowel and uterus in women. 

Your pelvic floor is the base of function for your body. Think about it as a sling of muscles that your torso sits in. Pelvic floor muscles provide support to the organs that lie on it.

Why should we worry about it?

1. The pelvic floor muscles 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 muscles. If they aren’t strong enough to withstand that pressure, it’s not uncommon for it to lead to incontinence and pelvic organ prolapse during your final trimester or after your baby is born.

2. You don’t have to be having incontinence issues to need pelvic floor strength. A weak pelvic floor can cause SI joint pain, low back and hip pain.   

3. Our body is an integrated system, with everything working in response to everything else.The muscles of the pelvic floor work with the abdominal 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 every other part of your body.

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. 

Squats, Squats, and more 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 the ball between your thighs

Glute 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. 

Any Core Exercises – Get your deep abdominal muscles to fire properly to support the pelvic floor. 

http://www.coreexercisesolutions.com/articles/best-pelvic-floor-exercises/

http://yourpostbabybody.com/what-are-the-best-pelvic-floor-exercises

https://journeytocrunchville.wordpress.com/2010/08/17/why-you-should-stop-doing-kegels/amp/