The importance of the Pelvic floor has  long been open for debate. And as a female, Fitness Coach and Pilates Instructor I cannot tell you how important it is to introduce yourselves daily to this rather intricate set of muscles.....And that includes you buff Males out there too!!

Strengthening your Pelvic Floor muscles has largely been aimed at Pre/Post natal women. And yes, whilst this is hugely important target market, if not paramount. Education regarding the Pelvic floor should be broached long before pregnancy is even a twinkle in your eye.

So what is the Pelvic Floor? Ladies.....

The pelvic floor are a large sheet of muscles between your pubic bone and your tailbone, and these muscles help keep in place your bladder, vagina, uterus and bowel. These muscles can become stretched or weakened due to ageing and more specifically due to pregnancy. Once the pelvic muscles become weak they can sag and even lead to a prolapsed vagina. Also, these muscles give you control over your bladder and bowel movements, so their weakening can lead to some uncomfortable moments.

Men....

A man’s pelvic floor muscles support your bladder and bowel. The urine tube and the back passage all pass through the pelvic floor muscles. Your pelvic floor muscles help you to control your bladder and bowel. They also help sexual function. It is vital to keep your pelvic floor muscles strong.

Have you ever pissed yourself laughing..... or Coughing?

Laughter, as the saying goes is in fact the best medicine. Because we subconsciously contract our Abdominals and pelvic floor muscles.

However, if they have weakened either through pregnancy, being over weight, surgery, or things like heavy lifting, we may suffer the occasional embarrassing leakage during a fit of giggles or coughing, or even everyday movements like going to sit down or bending down to pick something up.

Ever run for a bus and had that sudden urge to pee?

Your bootie, or bottom as best known may hold the answer...

  • Sit or lie down with the muscles of your thighs, buttocks and stomach relaxed. It may be useful to use a hand mirror to watch your pelvic floor muscles as they pull up. Like I say it's not sexy, but bear with me.
  • Squeeze the ring of muscle around your bottom, as if you are trying to stop passing wind. Now relax this muscle. Squeeze and let go a couple of times until you are sure you have found the right muscles.
  • When you go to the toilet to empty your bladder, try to stop the stream of urine, then start it again. Do this to learn which muscles are the right ones to use.

If you don’t feel a distinct “squeeze and lift” of your pelvic floor muscles, or if you can’t slow your stream of urine as talked about in Point 3, ask for help from your doctor or join a Pilates Class.

is a great proven exercise regime to re-connect with your pelvic floor muscles. And there are classes suitable for Pre/Post Natal ladies, Women only, Men only or mixed. Find one that works for you in your area.

Pilates and exercise isn't all just about looking and feeling toned and tight on the outside. We need to ensure we are tight and toned on the inside. I think you get the gist ladies. And Guys it will also aid you to keep it up for longer  .

It's not sexy, but it will improve your Sexy time: How to Activate the Pelvic Floor, here goes...

Your bootie, or bottom as best known may hold the answer...

  • Sit or lie down with the muscles of your thighs, buttocks and stomach relaxed. It may be useful to use a hand mirror to watch your pelvic floor muscles as they pull up. Like I say it's not sexy, but bear with me.
  • Squeeze the ring of muscle around your bottom, as if you are trying to stop passing wind. Now relax this muscle. Squeeze and let go a couple of times until you are sure you have found the right muscles.
  • When you go to the toilet to empty your bladder, try to stop the stream of urine, then start it again. Do this to learn which muscles are the right ones to use.

If you don’t feel a distinct “squeeze and lift” of your pelvic floor muscles, or if you can’t slow your stream of urine as talked about in Point 3, ask for help from your doctor or join a Pilates Class.

Pilates is a great proven exercise regime to re-connect with your pelvic floor muscles. And there are classes suitable for Pre/Post Natal ladies, Women only, Men only or mixed. Find one that works for you in your area.

Pilates and exercise isn't all just about looking and feeling toned and tight on the outside. We need to ensure we are tight and toned on the inside. I think you get the gist ladies. And Guys it will also aid you to keep it up for longer 😉 .

One of the best Bottom strengthening exercises you can do is....

The Pilates Bridge, or Hip lift.

In both my Pilates classes and Personal Training sessions, I love teaching this exercise with my clients. It has so many variations can be done alone using just you body weight, and done with resistance as you become stronger. The stronger your bottom, the stronger your Pelvic Floor.

Here's How to perform...(see pic)

Follow these steps to perform the Bridge exercise:

  1. Lie on your back with your knees bent and your feet flat on the floor, approximately hip distance apart.

    Your feet should be in a comfortable position — not too close to your butt and not too far away. You should be able to easily find the Neutral Spine. Experiment with different placements of your feet to find the best fit.

  2. Inhale: Take a deep breath in, expanding into your back and your lungs.

  3. Exhale: Keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up off the mat.

    Come up high enough that your body makes a straight line from your shoulders to your knees. Don’t press up so high that you can’t see your knees.

  4. Inhale: Maintain the Bridge position.

  5. Exhale: Still holding the bridge, think of knitting your ribs down to your belly, squeeze your butt, and try to lengthen through the front of your hips.

  6. Inhale: Hold the Bridge position.

  7. Exhale: Maintain Neutral Spine as you come back down to the mat.

Don't forget to always check with your Doctor first if you are Pregnant or recovering from an injury. Or you can get in touch with me direct here info@regardsoe-fitness.co.uk and I can point you in the right direction.

Joking aside, don't suffer in silence. It's a very  common problem for all ages, men and women.

Now go check out that Pelvic Floor!! and let me know how you get on 😉

If you would like to give Pilates a go with me and my Apsley Crew, then just simply click the button below to collect a FREE trial Pass and have the best Pelvic Floor and bottom in town 😉 

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