The Pelvic Floor and How To Strengthen It

I will be sharing with you what is The Pelvic Floor and How To Strengthen It. This is mostly beneficial for pregnant women, postpartum recovery and even before getting pregnant.

When people talk about the pelvic floor there’s always this blank stare as if it didn’t even exist.

Well, let me tell you that the pelvic floor is very much a part of our bodies and most often than not it’s ignored and damaged.


pelvic floor and how to strengthen it

What is the Pelvic Floor?

The Pelvic Floor is a conjunction of muscles along your pelvic bone.

These muscles are the support for the organs in that particular area, they form a sort of net a very tight net.

When these muscles are weakened or just weak, they cause all sorts of problems.

First, you may have bladder leaks more often than not, a burst of air out of your vagina as well as a heavy sensation in that area.


How Is The Pelvic Floor Weakened?

Many things can cause a weak pelvic floor but the most common are supporting the weight of the uterus during pregnancy, vaginal childbirth. Which may overstretch the muscles as well as the pressure of obesity.

There have also been cases of chronic constipation and associated straining to pass motions, constant coughing and lower levels of estrogen after menopause.

Weak pelvic floor muscles can also cause sexual difficulties like reduced vaginal sensation.

In some cases, the internal organs supported by the pelvic floor, including the bladder and uterus, can slide down into the vagina. This is called a prolapse, a distinct bulge in the vagina and deep, persistent vaginal aching are common symptoms.


How to Restore The Pelvic Floor

There are a lot of ways to figure out whether or not you have a weak pelvic floor, so I will give you some pointers as to what to do. Then, I will share some exercises that work from the people that shared them.

Suggestions on identifying your sphincters include:

  • vaginal – insert one or two fingers into your vagina and try to squeeze them
  • urethral – imagine you are passing urine and try stopping the flow in midstream (do not do this while urinating)
  • anal – pretend you are trying to stop yourself from breaking wind and squeeze tightly.

You can perform pelvic floor exercises lying down, sitting or standing, gradually squeeze all three sphincters. Increase the tension until you have contracted the muscles as hard as you can. Release gently and slowly.

Then, perform the following exercises:

  • Squeeze slowly and hold as strongly as you can for 5 to 10 seconds while breathing normally. Release slowly. Repeat up to 10 times. Relax for 5 to 10 seconds between each one.
  • Perform quick, short, strong squeezes. Repeat 3 to 5 times. Once you feel comfortable, repeat 10 times.
  • Remember, squeeze the muscles whenever you clear your throat or cough.

For a visual guide, play the video below. This particular video talks more about pilates but it mentions the pelvic floor and I think it is a good informative source. Enjoy!


Also, I found Dana Landgren she is a qualified personal trainer with over 10 years experience in fitness and goes more in depth into how to strengthen the pelvic floor and core for only $13.95. Find more information about her guide here.


If you have any questions leave a note in the comment section below…


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Sources and References:

Adapted from Pelvic Floor, Better Health

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