When your pelvic floor is functioning properly, you likely don't give it much thought. However, if it's weak or has deteriorated, you may face issues such as urine leakage (particularly when coughing, sneezing, or exercising), discomfort during sexual activity, limited breathing capacity, and difficulty with bowel movements. Definitely not ideal!
The initial step toward a robust pelvic floor involves knowing your body's structure. "The pelvic floor consists of a group of muscles that spans the opening at the base of your pelvis," saysAimee LakeA physical therapy doctor who focuses on prenatal, postnatal, and pelvic health. Similar to a basket or hammock, the pelvic floor supports the bladder, uterus, ovaries, rectum, and testicles (yes, men also have pelvic floors).
Besides serving as a support system, the pelvic floor assists with activities such as urination, defecation, childbirth, and sexual activity. These muscles are part of a group known as the "deep core," which also helps with core stability, walking, and squatting.
Kegels—contracting and relaxing the pelvic floor muscles—have traditionally been advised to strengthen pelvic floor muscles that have become overly relaxed, often due to childbirth or aging. However, more frequently, the opposite issue occurs, with our pelvic floor muscles weakening or becoming rigid as we grow older. "The primary issue I observe is that these muscles become extremely tight because we all sit excessively and don't move our hips sufficiently," Lake explains. Breakthrough news:Pumping those muscles during Kegel exerciseswon't help them unwind.
"Our pelvic floors actually require more support from the surrounding muscles in the pelvis," Lake explains. Consider the muscles in our thighs, core, hips, and back—this is how we look after our deep core.
It's surprisingly simple to build up these muscles. Here are four exercises, along with adjustments, that you can include in your routine both inside and outside the gym. Lake suggests performing three sets of each exercise, two or three times per week.
Wall Sit
The burning sensation you experience during a wall sit is due to activating your quadriceps, glutes, hamstrings, inner thigh muscles, calves, and core, almost all of which play a crucial role in maintaining pelvic floor strength.
Beginner: Shift into a seated position with your back leaning against a wall (without using a chair). Ensure that your ankle, knee, and hip joints are all at 90-degree angles. Observe that your pelvis is in a neutral alignment and your core is engaged as you press your lower back against the wall. Maintain this position for 20 to 30 seconds.
Intermediate:Gradually build up to maintaining the position for 60 seconds.
Advanced: With your shoulders pulled back, hold two 5-pound dumbbells extended away from your body throughout the wall sit exercise.
Marches
These exercises focus on the hip flexor muscles, which are mainly located at the front of the hip and help you raise your legs while walking or pulling your knees toward your chest. They also help keep your pelvis stable, which is positioned directly between them, and work together to control movement between your upper and lower body.
Beginner: Begin with seated marching exercises. Sit in a chair with your thighs and back forming a 90-degree angle (avoid rounding your back). Lift each leg off the chair one at a time, keeping it bent to simulate a marching motion while standing.
Intermediate:If that isn't difficult enough, attempt standing marches. Grip a doorknob or the back of a chair, maintaining a neutral alignment in your core and pelvis, and lift your knees until your thighs are level with the floor.
Advanced: Increase the intensity by raising your arms directly above your head, with your shoulders apart, or hold weights at your sides as you march.
Bridge
If you've practiced yoga, you're aware that the bridge pose targets your glutes, hamstrings, quadriceps, and abdominal muscles. Maintaining the bridge position also stretches your hip flexors and can help strengthen them with specific variations.
Beginner: To perform a baseline bridge, also referred to as a glute bridge, lie on your back with your knees bent and your heels drawn toward your buttocks. Position your feet so they are spaced about shoulder-width apart, with your toes facing forward. Adjust your pelvis by pressing your lower back against the floor. Keep this position as you push up from your heels, engaging your gluteal muscles to raise your hips. Hold this position for 20 to 30 seconds before lowering yourself back down. You can also complete a set of 10 push-ups to help strengthen your hip flexors.
Intermediate:For an added difficulty, perform the same exercise with a dumbbell positioned on your lower abdomen.
Advanced:Perform the previous exercises with one foot lifted off the ground, leg stretched out, then switch to the other leg. Lifting each leg alternately (a bridge combined with marching) can also help strengthen your hip flexors.
Bird Dog
This workout that targets the core engages your back muscles (lats and rhomboids), biceps, and glutes,andenhances stability, motor skills, and equilibrium.
Beginner: Get on your hands and knees, maintaining a straight back and a slight tuck in your hips. Move your arms forward one at a time, or place both palms on the floor and alternate lifting your legs backward.
Intermediate: Without twisting your torso, carefully raise and stretch your right arm and left leg simultaneously, then lower them, followed by performing the same movement with the opposite limbs.
Advanced:Attach weights to your ankles or wrists.
Side Plank
We understand you dislike them, but side planks are a straightforward and efficient method to build core strength—particularly the muscles that help stabilize your spine and pelvis—as well as engage your glutes, hips, and shoulders.
Beginners:Begin by positioning yourself on your side with your elbow directly beneath your shoulder and your knees stacked. Place one foot in front of the other to enhance stability. Lift your hips so that your spine remains straight (avoiding any arching or rounding of the shoulders), and tilt your pelvis slightly forward. Maintain this position for 20 to 30 seconds on each side.
Intermediate:Place your ankles one on top of the other, ensuring only one foot is in contact with the ground. Hold a 3- or 5-pound weight in your non-dominant hand, keeping it extended forward from your body.
Advanced:Attempt a Copenhagen plank by placing your top leg on a low bench or chair. Position your bottom leg and elbow on the floor, then raise your hips, followed by lifting your lower leg to join the other leg. Maintain this position for 20 to 30 seconds on each side.
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