As you age, you might notice a decrease in bladder control and discomfort during sex. This is often due to a weakened pelvic floor, which more than 40% of women aged from 60 to 79 are affected by. The Strengthen Your Pelvic Floor is essential for supporting pelvic organs and managing bladder and bowel functions. It also plays a vital role in core stability and sexual health.
Fortunately, weakness in the pelvic floor can be reversed. Building strength in these muscles typically involves working on your core and nearby muscles. Three of the most effective exercises are outlined below.
Why Pelvic Floor Health is So Important
A strong pelvic floor is essential for supporting pelvic organs. These muscles are a vital part of the body’s core, working together with abdominal and back muscles and the diaphragm to support the spine and regulate pressure in the abdomen. Maintaining bladder and bowel control is also crucial, as it significantly contributes to overall physical, social, and sexual wellbeing.
If pelvic floor muscles are weakened, overly tight, or not functioning properly, it can negatively affect quality of life. For example, women with pelvic floor issues may experience urine leakage when coughing, exercising, laughing, sneezing, or due to a sudden urge to urinate. It can also cause pain during sex, pelvic organ prolapses (POP), or constipation.
Problems with your pelvic floor can occur as your age or as a result of childbirth, pregnancy, and/or surgery.
How to Strengthen Your Pelvic Floor
To maintain your pelvic floor health or strengthen the pelvic floor, you can complete the following three exercises. These exercises may be recommended to you after a pelvic floor physical therapist referral.
Kegels
Kegel exercises, which are also known as pelvic floor exercises, are frequently used to strengthen pelvic floor muscles. This type of exercise involves tightening and then releasing the muscles in your pelvic floor. It is possible that too many Kegels can cause these muscles to become overly tense or tight, so you must use caution.
When performing Kegel exercises, you will lift and hold your pelvic floor muscles before relaxing. You will begin by doing a few Kegel exercises at a time before gradually increasing both the length of time and number of Kegels you do in each set. With more practice, you can perform two to three sets of these exercises each day.
Glute Bridges
Another exercise women should do to strengthen the pelvic floor is the glute bridge. A glute bridge activates the core muscles that support the pelvic floor and coordinates pelvic floor contractions with core and glute engagement. This is done by contracting your pelvic floor while lifting your hips, as if you were trying to stop the flow of urine.
Performing glute bridges is fairly simple. Lie on the floor with your back flat and your knees bent at a 90-degree angle. Push through your heels and lift your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Hold this position for a few seconds before lowering back down.
Pelvic Tilts
Finally, the deep core muscles around the pelvic floor can be activated through the pelvic tilt exercise. This move engages the transverse abdominis, which acts as a natural corset to support the pelvis and spine, as well as the glutes. Practicing this exercise can also help relieve any chronic lower back pain you might have.
To use pelvic tilts to strengthen your pelvic floor, start lying on your back with your knees bent and feet flat on the floor. Then, tighten your abs and buttocks to flatten your lower back against the floor, tilting your pelvis slightly. Hold this position for a few seconds before relaxing. Repeat these 10 to 15 times.
To conclude, your pelvic floor can be strengthened in simple steps. This post has explained three of the best exercises to do just that: Kegels, glute bridges, and pelvic tilts.
