Pelvic Floor Exercises for Everyone (Yes, Everyone)

If you can’t sneeze, laugh, or cough without leaking urine or peeing a little, you’re not alone. Problems with the pelvic floor are common and can happen to anyone.

The good news? Incorporating specific exercises (aka pelvic floor muscle training) into your overall fitness routine can help strengthen your pelvic floor muscles, as well as reduce the severity of symptoms of pelvic organ prolapse.

The pelvic floor comprises muscles and connective tissues. These soft tissues attach to your pelvis, and more specifically, to the bones at the bottom of the pelvis.

In all people, the pelvic organs include the urethra, bladder, intestines, and rectum. If you have a vagina, the pelvic floor also consists of the uterus, cervix, and vagina.

A good way to visualize the pelvic floor and its function, says Marcy Crouch, PT, DPT, WCS, a board certified clinical specialist in women’s health, is to picture these muscles at the bottom of the pelvis like a hammock or basket.

“When the pelvic floor is engaged or contracted, it performs a lifting motion toward your head, which feels like you are trying to stop gas or urine, or pucker your anal opening,” she says.

The pelvic floor muscles are critical to daily functions. They support the pelvic organs, including the bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines.

Pelvic floor muscles also contribute to sexual health and function, including arousal and orgasm.

Plus, they help stabilize your hips, trunk, and core, especially when walking and standing.

00:00 - Intro
00:37 - Deep core muscles
03:30 - How to do rapid fire kegels
07:09 - Heel slides
08:46 - Marches /Toe Taps
14:08 - Internal rotation lunge

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