The pelvic floor muscles are the foundation for the core of the body. They help stabilize the pelvis.
The pelvic floor muscles, along with the deep muscles of the back and abdomen, form the group of muscles we work when we focus on developing core strength. You can think of the pelvic floor muscles as a web of interrelated muscles, tendons, and ligaments that form a supportive hammock at the base of the pelvic bowl.
Pelvic floor muscles:
- stabilize your hips and trunk, helping you to stand upright
- help your bladder and rectum open and close on demand
- increase sexual sensation
Childbirth, chronic coughing, aging, and inactivity are among the common causes of weakened or damaged pelvic floor muscles. Once weakened, the pelvic floor can lead to problems like incontinence, diminished sexual enjoyment, and in severe cases, a dropping of the organs into the pelvic muscles.
For both men and women, maintaining and strengthening the pelvic floor is vital.
There are several ways which may help you to correctly identify the different parts of your pelvic floor muscles. One way is to try to stop or slow the flow of urine midway through emptying the bladder. Stopping the flow of urine repeatedly on the toilet is not an exercise, but a way of identifying your pelvic floor muscles.
Pilates is an excellent exercise for strengthening the pelvic floor. In Pilates, the pelvic floor muscles are used in their role as natural muscular support for the movement.
Images like “pull your belly button to your spine” are often used to encourage a deep pull-in of the abs.The inner mechanics of creating a stable core begin not at the belly button, but with engaging the muscles of the pelvic floor.
“Engage the pelvic floor” is a common cue in Pilates instruction, but many students are unsure about how to get that to happen.
You may not be able to activate these muscles from the beginning. Follow the above pelvic floor exercise program for 3 to 6 weeks:
– Squeeze the pelvic floor muscles as much as you can, without using the buttocks or abs.
– Hold tight for 10 ”, then relax and rest.
– 10-20 repetitions.
Perform 3 times a week (or every day), 3 sets of 10-20 reps.
Begin Pilates exercise, using the pelvic floor muscles. Strong pelvic floor muscles help maintain a good life quality.
Evaggelia Kazlari, Personal Trainer, Pilates Instructor, AthensTrainers® Associate
