Your pelvic floor muscles are a foundation that keeps your bladder, rectum, and uterus in place. Over time, these muscles can weaken due to factors like pregnancy, childbirth, carrying extra body weight, or even just normal aging. If pelvic floor muscles weaken, pelvic organ support is lost.
A weak pelvic floor can lead to issues like:
- Urinary incontinence – leaking urine when you cough, sneeze, or laugh
- Involuntary loss of stool
- Pelvic organ prolapse – when organs like the bladder or uterus drop into the vagina
The good news is that exercising your pelvic floor can help you regain control and strengthen these important muscles. And they are great for prevention of pelvic floor conditions in the future.
Getting Started with Pelvic Floor Exercises
Before you begin, it’s a good idea to talk to your doctor, especially if you’ve recently given birth or had surgery. Your doctor can help you learn the proper technique and ensure these exercises benefit your symptoms.
Kegel Exercises
Kegel exercises are a cornerstone for strengthening the pelvic floor muscles.
To identify the right muscles for Kegels, imagine trying to stop the flow of urine or hold back gas—those are your pelvic floor muscles.
Engage your pelvic floor muscles as if you are stopping the flow of urine midstream.
Try to keep the muscles tight for 8 to 10 seconds. It’s okay if you can’t hold for that long at first—keep practicing!
Fully release the contraction. This is just as important as the squeezing part.
Aim to do this exercise 8 to 12 times in a row, and try to complete three sessions a day. Over time, you’ll notice your muscles getting stronger.
Additional Pelvic Floor Exercises
You can also incorporate the following exercises into your routine to complement Kegel exercises. These exercises target your pelvic floor muscles and core and help improve strength and control:
1. Bridge
Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your pelvic floor muscles. Hold for a few seconds, then lower your hips back down.
2. Squats
Stand with your feet hip-width apart. Lower your body as if sitting in a chair, squeezing your pelvic floor muscles as you go down. Return to standing and repeat.
3. Pelvic tilt
Lie on your back with your knees bent. Tilt your pelvis slightly upward, flattening your lower back against the floor. Engage your pelvic floor muscles as you hold the tilt for a few seconds.
4. Bird dog
Begin on your hands and knees. Extend one arm forward and the opposite leg backward, maintaining a straight line from head to heel. Squeeze your pelvic floor muscles as you hold the position for a few seconds, then switch sides.
5. Wall squat
Stand with your back against a wall, feet hip-width apart. Slide down the wall until your knees are at a 90-degree angle, engaging your pelvic floor muscles as you hold the position.
6. Heel slides
Lie on your back with your knees bent and feet flat. Slowly slide one heel out until your leg is straight, then slide it back while engaging your pelvic floor muscles. Repeat with the other leg.
Tips for Strengthening Success
Strengthening your pelvic floor muscles takes time, but you’ll likely see improvements with regular effort.
- Start slow. Begin at a pace that feels comfortable for you and gradually increase your effort as you build confidence.
- Stay consistent. Regular practice is key. It might take a few weeks to notice improvements, so keep going and don’t get discouraged.
- Experiment with different routines and positions. Try Kegel exercises in various positions—sitting, standing, or lying down—and mix up your routine to find what works best for you.
- Seek extra help if needed. If your symptoms worsen or you’re not seeing the progress you hoped for, don’t hesitate to contact your doctor for additional support or guidance.
Schedule an Appointment
If you’re struggling with urinary incontinence or other signs of pelvic floor weakness, a urologist can help. Sometimes, urinary incontinence can be due to other factors and needs additional treatment. Your doctor can also help you determine if you are doing the pelvic floor exercises correctly.
Don’t live with weak pelvic floor muscles any longer – call 843.347.2450 to schedule an appointment today!