The pelvic floor muscles work as the foundation for the body’s core. They both contribute to maintaining the pelvis and support the lower abdominal cavity organs like the bladder and uterus. When we work on developing core strength in Pilates, we work on the pelvic floor, back and abdomen muscles as well. This collection of muscles, along with the abdominals and gluteals, is referred to as a powerhouse.
The Dangers of Pelvic Floor Weakness
The pelvic floor muscles can be thought of as a web of interconnected muscles, tendons, and ligaments that form a supporting hammock at the base of the pelvic bowl. For example, the Pubococcygeus muscle, commonly known as the PC or PCG muscle, goes around the urethra, vagina, and anus entrances. Therefore, the stability of these organs and the integrity of these apertures can be jeopardized if the pelvic floor muscles are deficent or injured.
You might not notice your pelvic floor unless something goes wrong. Common reasons for weaker or injured pelvic floor muscles include childbirth, genetic factors, persistent coughing, aging, and inactivity. When the pelvic floor is damaged, it can cause incontinence, decreased sexual enjoyment, and, in severe cases, a falling of the organs into the pelvic muscles, known as prolapse. The structural abnormalities that cause abdomen and back discomfort are some of the less apparent consequences of a dysfunctional pelvic floor. When there are asymmetries in the body, compensating mechanisms might develop, resulting in faulty biomechanics, inflammation, and injuries. Maintaining and building the pelvic floor is essential for both men and women. Kegels are the go-to exercise. Continue reading to learn how to execute this specific move.
Pelvic Floor Muscle Strengthening Exercises
Kegels are a type of pelvic floor exercise. Here’s how you do it:
- Squeeze the pelvic floor muscles as if you were going to the bathroom and stopping the flow of pee.
- Maintain the posture for 10 seconds.
- Take a deep breath and repeat 10-20 times per day.
Stopping the urine flow a few times can help you discover the muscles you need, but it should not be used to perform Kegels in general since it can damage the pelvic floor rather than strengthen it. Kegels are most known for their ability to help women recover muscle tone after pregnancy, although they are appropriate for everyone. Kegels can also improve sexual performance.
Pilates is one of the best exercises to strengthen the pelvic floor. The pelvic floor muscles are employed as natural muscular support for the movement in Pilates. This is a firm and continuous muscle engagement in which the pelvic floor is pulled in and up as part of activities involving abdominal and other muscles. Your engagement level should be balanced with the amount of effort required to accomplish the Pilates exercise. Knee folds, for example, may require minor activation, whereas a challenging exercise like the hundred will require much more from the pelvic floor and abs.
Identifying Pelvic Floor Muscles
The catch is that the pelvic floor muscles might be difficult to feel when exercising or moving around everyday life. “Engage the pelvic floor” is a common Pilates instruction cue, although many students are confused about how to do so. Bringing the sit bones together and up is my favorite image for engaging the pelvic floor muscles in an exercise. Consider drawing a fountain of energy up from the pelvic bowl’s base, through the body’s center, and out the top of the head.
This image assists in connecting the in and up moves with the other core muscles and raising awareness of the body’s mid-line. You may wonder if there is a particular Pilates exercise for the pelvic floor muscles. The answer is no; it does not. Instead, you want to improve your pelvic floor muscles by using them to help with alignment and movement during your workout. First, find your pelvic floor muscles using Kegel exercises (if necessary, employ the stopping the flow of pee method), then use that knowledge to engage your pelvic floor with Pilates activities.
Kim’s Final Thoughts…
Pelvic muscles are necessary to support your pelvis, bladder, and other organs. The stronger the muscles in this area, the less likely you are to have problems like urine incontinence or discomfort during intercourse. Strengthening this area with workouts can sometimes solve a small problem. However, suppose you are suffering persistent issues, such as pain when defecating, a constant urge to pee, or discomfort in your genitals. In that case, you should talk with your healthcare practitioner, who may further analyze the situation and advise you on appropriate treatment choices.
