Does working out strengthen your pelvic floor?
In recent years, there has been a growing awareness of the importance of pelvic floor health, particularly among women. The pelvic floor is a group of muscles that support the bladder, bowel, and uterus, and play a crucial role in urinary and fecal continence, as well as sexual function. One of the most common questions that arise in this context is whether working out can help strengthen the pelvic floor. The answer is a resounding yes!
Strength training exercises, often referred to as “kegel” exercises, are specifically designed to target the pelvic floor muscles. These exercises involve contracting and relaxing the muscles that support the bladder and bowel, which can help improve their strength and function. While many people associate kegel exercises with women, they are beneficial for both men and women of all ages.
Benefits of working out for the pelvic floor
There are several benefits to incorporating pelvic floor exercises into your workout routine:
1. Improved bladder and bowel control: Strengthening the pelvic floor muscles can help reduce or eliminate urinary and fecal incontinence, which is a common issue for many people.
2. Enhanced sexual function: A stronger pelvic floor can lead to better sexual satisfaction, as it contributes to stronger orgasms and improved vaginal tone.
3. Reduced pain during intercourse: Strengthening the pelvic floor muscles can help alleviate pain during sexual activity, making it more enjoyable for both partners.
4. Prevention of pelvic organ prolapse: Pelvic floor exercises can help prevent the descent of pelvic organs, such as the bladder, uterus, and rectum, into the vagina.
5. Faster recovery after childbirth: For women who have recently given birth, pelvic floor exercises can help speed up the recovery process by strengthening the muscles that support the bladder and bowel.
How to incorporate pelvic floor exercises into your workout routine
To strengthen your pelvic floor, you can incorporate kegel exercises into your daily routine. Here are some tips on how to do them correctly:
1. Find the right muscles: When performing kegel exercises, it’s essential to isolate the pelvic floor muscles. You can do this by stopping the flow of urine midstream or by trying to hold back gas. Once you’ve identified the correct muscles, focus on contracting and relaxing them.
2. Perform kegel exercises regularly: Aim to do kegel exercises at least three times a day, with each session lasting 10-15 minutes. You can gradually increase the duration and intensity as you become more comfortable with the exercises.
3. Use visualization: To help you maintain focus on the pelvic floor muscles, try visualizing a elevator inside your pelvis that moves up and down with each contraction and relaxation.
4. Vary your exercises: In addition to traditional kegel exercises, you can also try other exercises that target the pelvic floor, such as bridge exercises, squats, and Pilates moves.
5. Seek professional guidance: If you’re unsure about how to perform kegel exercises correctly or if you have specific concerns about your pelvic floor health, consult a healthcare professional or a pelvic floor physical therapist.
In conclusion, working out, particularly by incorporating kegel exercises, can significantly strengthen your pelvic floor. By doing so, you can enjoy a range of health benefits, from improved bladder and bowel control to enhanced sexual function. So, why not start incorporating these exercises into your daily routine today?
