The benefits of a well-trained pelvic floor
Training the pelvic floor muscles is often recommended after pregnancy. But did you know that training these muscles regularly has benefits beyond postpartum recovery? Those benefits include better posture, and for some, it also significantly boosts their sex life – yep, you heard us right!
Important muscles
When you think of strength training, you probably don’t instantly think of training the pelvic floor muscles. Weak pelvic floor muscles can lead to other issues in the body, but by training these muscles, you can help keep your body in check, especially if you work on them during and after pregnancy. The strength of these muscles is partially determined by genetics, and they naturally weaken as you age and during menopause, but you can get ahead of that by adding them to your workout regime.
Strong pelvic floor muscles are good for:
- Preventing problems like lower back and abdominal pain.
- Preventing and reducing prolapse.
- Helping maintain proper bladder and bowel function.
- Enhancing your sex life. Some women experience increased sensation during sex and more intense orgasms.
Preventing urinary incontinence
Having weak pelvic floor muscles is more common than having overly strong ones. However, excessive muscle strength in the pelvic area can also cause problems. Overly strong muscles can lead to constipation and even urinary tract infections.
Training
Training your pelvic floor can be challenging, especially during exercise or sports. Jumping may be difficult or even impossible due to urine leakage. Squats can cause lower back pain, and maintaining balance during many activities can be challenging.
3 easy exercises for stronger pelvic floor muscles
- To train the anterior pelvic floor muscles, lean slightly forward and arch your back. Then, make the same movement you would when holding in your urine.
- This exercise is very simple. Stand upright and engage the muscles of the pelvic floor. You can hold this contraction for as long as it feels comfortable. This exercise targets the middle pelvic floor muscles and may contribute to better and more intense orgasms.
- Lie on your back, bend your knees, and place your feet flat on the ground, keeping them no wider than hip-width apart. Place your hands gently on your abdomen and contract the pelvic floor muscles with each exhale. Relax the muscles as you inhale. You can repeat this several times.
