The pelvic floor muscles are undoubtedly one of the most important muscles in your body. These muscles are located between your legs and stretching from one side to another under the pelvic floor and from the pubic bone in the front to the foot of the spine at the back. The pelvic floor is responsible for holding internal organs in position. The womb, bladder, bowel and the uterus have their exits through the pelvic floor.
Pelvic floor muscles are very important as they are frequently used in your day to day functioning as well. The pelvic floor muscles stop flatulence when you “hold on” with your bowel when you pass stool and also halts and keeps the bladder closed when you pass urine. The pelvic floor muscles are also responsible for stimulating the sexual organs allowing people to feel pleasure.
Weak pelvic floor muscles can cause a lot of trouble for the human body. Urinary and bowel inconsistency are one of the major effects of a weak pelvic floor. Also weak pelvic floor cannot support the weight of a growing baby and can cause complications during pregnancy as well. Also if our pelvic floor is weak, you might face problems during the healing process after giving birth and it could become difficult for you to control your bowel movements. Prolapsed uterus, incontinence in the urinary tract, lack of sexual pleasure and also prolapsed bladder can all be caused by weak pelvic floor muscles.
A healthy pelvic floor is required to keep your body organs functioning as they are supposed to. Kegel exercises are specialized exercises that have been especially designed to keep your pelvic floor healthy and fit.
Kegel exercises are recommended to women during pregnancy so that they can give birth with reduced chances of injuries and also maintain their sexual pleasure and pelvic floor health post pregnancy. Here are a few Kegel exercises that can be of great help for all:
- Squeeze and hold the inside muscles of the pelvic floor as if stopping midstream while passing urine. Perform this exercise ten times thrice for five seconds each in a day to strengthen the pelvic floor.
- While urinating hold the urine and the release when your bladder can control it. Do not try this on a full bladder.
- Contract pelvic floor muscles while you are lying down straight. You can even do this in a resting position.
- Regular sex post pregnancy will also tighten pelvic floor muscles over time.
Pilates is an exercise technique that also works for strengthening the pelvic floor muscles. Pilates make use of resistance from the body weight and pulleys with graduated levels of springs. Pilates does not directly focus on the pelvic floor muscles but when performed with Kegel exercises can strengthen the core muscles and also enhance movement and alignment and support the entire pelvic floor.
Pelvic floor is strengthened over time so don’t hurry and expect to see results right away. Keep a steady exercise routine and you will have a healthy pelvic floor in time.