Pelvic floor exercises are a bit like flossing – we know we should do them, but we barely ever do.
But here’s the thing: there are so many benefits to pelvic floor exercises (*cough* better sex), especially as the pelvic floor (aka the group of muscles at the bottom of the pelvis) acts like a hammock that supports your internal organs, and are responsible for helping transfer load from between your legs to your abdomen.
The pelvic floor is also an area where many women have real problems—particularly after childbirth and as they age. Not only is it interconnected to issues in the body like pelvic pain, lower-back pain, and incontinence, but also to the emotions like anxiety, stress, and fear. Most of us go through our lives without any real connection to our pelvic floor—even though nearly one in four Australian women are diagnosed with a pelvic floor disorder during their lifetime.
Heather Foord, who started her clinic Core Restore Co when she realised there was a gaping hole in postpartum mental and physical care for women, says it’s so important for women to better understand their bodies, and that some simple changes in the gym can help their long-term health.
“Your pelvic floor plays such a key role in your sexual function, ability to use the toilet and manage exercise and heavy lifting – and by getting to know your own body, you’ll be more empowered to keep it strong and healthy in the long term,” she explains.
Here, Foord shares five things you should know about one of the key muscle groups in your body.
Kegels aren’t the best way to work your pelvic floor
“I know – it’s a mic-drop moment, but when it comes to the best exercise for the pelvic floor, the #1 thing to do is breathe. Why? Well, your pelvic floor and diaphragm move up and down together to help facilitate your breath, so just by practising diaphragmatic breathing, you’ll be connecting with – and exercising – those muscles.”
“Diaphragmatic breath is such a great way to start pelvic floor work because not only can you create real, long-lasting habits by incorporating this type of breath into every single day, BUT it’s also a beneficial exercise for everyone – not just those with a weak pelvic floor. Many women have symptoms of pelvic floor dysfunction (including leakage), but actually have an overly tight pelvic floor, so Kegels can make things worse.”
Tighter is not better
“Did you grow up in the era of Kate Moss, crazy diets and body-shaming? If so, you probably also grew up thinking that being ‘tighter’ (down there) was better. Let me myth-bust it for you. Tighter is not better; in fact tightness leads to painful penetration, struggles to orgasm, pain after orgasm and can even cause urine leakage. What do we want? Function. We want a pelvic floor that can relax when it needs to (for penetrative sex and to empty our bowels and bladder) and a pelvic floor that can contract when needed (to hold in our wees and poos and support our core when doing high-intensity exercise).”
Leaking urine when exercising? It’s not normal
“BUT, it’s so common. Another bugbear of mine is that women think the occasional leak when they jump or dance or laugh too hard is normal. Ladies, it’s not normal – and it’s so fixable. So, if you find that you’re wearing panty liners to the gym, or you’ve stopped playing netball because you’re afraid of leaking, reach out to Core Restore Co or your local pelvic floor physio for guidance.”
C-sections don’t mean you’re immune to pelvic floor issues
“Any sort of extra weight on the pelvic floor over a long period of time can create pelvic floor dysfunction, so even if you’ve given birth via caesarean. In fact, women who have caesarean births tend to have an over-active or hypertonic pelvic floor – aka it’s too tight! This can lead to urgency and frequency incontinence (basically it means to wee often and when you need to go, you often struggle to make it to the loo in time).”
50% of women who’ve been pregnant will have prolapse
“Yep, that’s a huge number. But, prolapse doesn’t have to be scary and for many women it’s so mild that they may never experience symptoms. Prolapse is when one (or more) of the organs in your pelvis starts to bulge or tilt. You might feel a heaviness or dragging sensation in your vagina, you might see or feel a lump inside your vagina (or poking out) or you might have difficulty going to the toilet. Worried? Your best bet is to contact Core Restore Co or your local pelvic floor physio for guidance.”
“Now, for the most important advice I have: Know your body. Look at your vulva and become familiar with the shape, texture and size. Know the inside of your vaginal canal – you can always use a clean finger in the shower – feel for bulging, use your pelvic floor to grip around your finger to get an understanding of your strength and note any changes. Your pelvic floor plays such a key role in your sexual function, ability to use the toilet and manage exercise and heavy lifting – and by getting to know your own body, you’ll be more empowered to keep it strong and healthy in the long term.”
4 pelvic floor exercises to try now
It’s really important for your overall pelvic health that your lower body muscles are strong and flexible. These are the best moves to incorporate into your routine and why.
Sumo squats
How? Stand with your feet slightly wider than hip-width apart, your toes pointed out at 45 degrees and your torso leaning slightly forward. Bend your knees and sink your hips down, stopping when your thighs are parallel to the floor. Drive through your heels back to starting position. That’s one rep.
Why? They’re great for your inner thigh muscles and flexibility, which benefits your pelvic floor.
Glute bridges
How? Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart. On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep. Add a block in between your knees and squeeze at the top to make your pelvic floor work harder.
Why? Strong glutes support the pelvis which in turn, benefits the pelvic floor.
Lateral lunges
How? Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. Exhale to reverse the movement and stand tall. That’s one rep.
Why? For inner thigh strength and flexibility, and working your glute muscles.
Clamshells
How? Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. That’s one rep.
Why? For hip rotator strength and flexibility, which support your pelvic floor.
