When it comes to strengthening your pelvic floor, Kegel exercises often get all the attention. While Kegels are effective, they’re not the only way to improve pelvic floor strength. Diversifying your approach can lead to a stronger pelvic floor and improved overall wellness. Whether you’re looking to enhance core stability, improve bladder control, or prepare for childbirth, here are five innovative ways to strengthen your pelvic floor muscles.
1. Pilates: Core Integration for Pelvic Floor Strength
Pilates is more than just a fitness trend; it’s a powerful tool for strengthening the pelvic floor. The core-focused movements in Pilates naturally engage the pelvic floor muscles, especially when combined with controlled breathing.
How It Works: Many Pilates exercises, such as the “Hundred” or “Pelvic Curl,” require you to stabilize your core. This stabilization naturally recruits the pelvic floor muscles, helping them to become stronger over time. By focusing on your breath during these exercises, you can enhance this connection, making each movement more effective.
Try This: Incorporate a few minutes of Pilates into your daily routine. Start with simple exercises like the “Pelvic Tilt” or “Bridge” to ease into it. As you progress, you’ll notice not just a stronger pelvic floor but also improved posture and core strength.
Why It Matters: Strengthening your pelvic floor through Pilates helps in everyday activities, from lifting heavy objects to maintaining balance. It also provides a solid foundation for other forms of exercise, reducing the risk of injury.
2. Yoga: Mindful Movement with Pelvic Floor Awareness
Yoga isn’t just about flexibility; it’s also about connecting your mind and body. Certain yoga poses, especially those that focus on the lower body, can effectively target the pelvic floor muscles.
How It Works: Poses like “Malasana” (Garland Pose) or “Utkatasana” (Chair Pose) involve deep squats and active engagement of the pelvic floor. As you hold these poses, you naturally strengthen the muscles involved, especially when you focus on drawing in and lifting the pelvic floor.
Try This: Begin with basic poses that you’re comfortable with. While holding each pose, bring your awareness to your pelvic floor muscles. Engage and lift them as you breathe deeply. Over time, as your practice deepens, you’ll find that this awareness becomes second nature, leading to a stronger and more responsive pelvic floor.
Why It Matters: Yoga offers a holistic approach to pelvic floor health. The combination of strength, flexibility and mindfulness not only enhances physical well-being but also reduces stress, which can positively impact pelvic health.
3. Resistance Bands: Adding Intensity to Your Routine
Resistance bands are versatile tools that can elevate your pelvic floor workout. By adding resistance to specific movements, you can intensify the engagement of your pelvic floor muscles.
How It Works: Exercises like squats or bridges become more challenging when you incorporate a resistance band. The added tension requires your pelvic floor to work harder to stabilize and control the movement, leading to greater strength gains.
Try This: Place a resistance band around your thighs and perform a series of squats or bridges. Focus on engaging your pelvic floor as you move. You can also experiment with side steps or leg lifts with the band, which targets the muscles from different angles.
Why It Matters: Adding resistance to your pelvic floor exercises ensures that you’re continually challenging your muscles. This not only builds strength but also improves endurance, making it easier to maintain pelvic floor control in everyday situations.
4. Squats: The Functional Fitness Staple
Squats are a fundamental exercise that benefits the entire lower body, including the pelvic floor. The action of lowering and lifting your body weight requires the pelvic floor muscles to engage and stabilize.
How It Works: When you squat, your pelvic floor muscles work in conjunction with your glutes and core to maintain stability and control. This full-body movement strengthens the pelvic floor naturally, especially when you focus on proper form.
Try This: Start with bodyweight squats, ensuring that your knees track over your toes and your core is engaged. As you become more comfortable, you can add weights or variations, like sumo squats, to increase the challenge.
Why It Matters: Squats are a functional exercise that mimic everyday movements, like sitting down and standing up. By incorporating squats into your routine, you’re not just strengthening your pelvic floor but also improving your overall mobility and strength.
5. Biofeedback: Personalized Pelvic Floor Training
Biofeedback is a high-tech method that provides real-time feedback on your pelvic floor muscle activity. This personalized approach allows you to see exactly how your muscles are working and adjust your exercises accordingly.
How It Works: During a biofeedback session, sensors are placed in the pelvic area to monitor muscle activity. The information is then displayed on a screen, allowing you to visualize your muscle contractions. With this feedback, you can refine your technique and ensure that you’re engaging the right muscles.
Try This: Consult with a pelvic floor therapist who offers biofeedback training. Even a few sessions can provide valuable insights into your pelvic floor health and help you make the most of your exercises.
Why It Matters: Biofeedback takes the guesswork out of pelvic floor training. By understanding how your muscles are functioning, you can tailor your exercises for maximum effectiveness, leading to better results in less time.
Final Thoughts: Embrace a Comprehensive Approach
While Kegels have their place, these five methods offer a more comprehensive approach to pelvic floor health. By incorporating a variety of exercises and techniques, you can build a stronger, more resilient pelvic floor that supports you in all aspects of life. Whether you’re looking to prevent issues like incontinence or simply improve your overall well-being, these strategies provide practical, effective solutions. Ask your providers at Bloom OB/GYN which approach might be best for you!
What Will You Try First? Take a moment to consider which of these methods resonate with you. Whether it’s Pilates, yoga, or something new like biofeedback, starting small and staying consistent is key. Your pelvic floor will thank you for it!
References
- Bo K, Frawley HC, Haylen BT, et al. An International Urogynecological Association (IUGA)/International Continence Society (ICS) Joint Report on the terminology for the conservative and nonpharmacological management of female pelvic floor dysfunction. Neurourol Urodyn. 2017;36(2):221-244. doi:10.1002/nau.23107.
- Bernardes BT, Resende APM, Stüpp L, Oliveira E, Nogueira LA. Effects of Pilates on pelvic floor muscle strength in women with urinary incontinence: a randomized controlled trial. Neurourol Urodyn. 2012;31(4):481-487. doi:10.1002/nau.21238.
- Culligan PJ, Scherer J, Dyer K, Priestley JL, Guingon-White G, Kupcha PC. A randomized clinical trial comparing pelvic floor muscle training to a Pilates exercise program for improving pelvic muscle strength. Int Urogynecol J Pelvic Floor Dysfunct. 2010;21(4):401-408. doi:10.1007/s00192-009-1059-0.
- Neels H, Tjalma WAA, Wyndaele JJ, et al. Knowledge of the pelvic floor in nulliparous women. J Phys Ther Sci. 2016;28(5):1524-1533. doi:10.1589/jpts.28.1524.
- Nygaard I, Shaw JM. Physical activity and the pelvic floor. Am J Obstet Gynecol. 2016;214(2):164-171. doi:10.1016/j.ajog.2015.08.067.
