How to Strengthen Pelvic Floor Muscles the Right Way

We all know that exercise is a must to stay healthy. Everyone talks about how stronger muscles can lead to better lifelong health. However, one muscle group that your personal trainer might forget to mention is your pelvic floor.

Our pelvic floor muscles can weaken if we don’t start to flex them. Many people suffer from incontinence, bowel issues, sexual discomfort, and more after neglecting these integral muscles. These issues only worsen as we age, so it’s important to strengthen pelvic floor muscles early to promote better overall health.

If you think you might be suffering from pelvic floor issues, you’re not alone. Keep reading to learn how to strengthen pelvic floor muscles and start improving your health today.

Who Is at Risk for a Weak Pelvic Floor?

The first step to strengthening pelvic floor muscles is determining if they’re weak! For women, it’s extremely common to have pelvic floor weakness after giving birth. However, postpartum women aren’t the only ones at risk for a weak pelvic floor.

Men and women of all ages can experience pelvic floor issues. Some people may be born with a weaker pelvic floor, while other people may develop pelvic floor weakness after an injury, during menopause, or due to old age. If you have severe allergies or often suffer from constipation, your pelvic floor can weaken over time.

It’s even normal for athletes to encounter pelvic floor concerns! Don’t assume you’re immune to continence issues just because you’re in good shape. Heavy lifters, runners, or gymnasts all deal with pelvic floor issues if they fail to address those muscles.

The truth is that anyone who ignores their pelvic floor is at risk of developing muscle weakness. Using tools and doing exercises that target your pelvic floor is the best way to maintain your health and strengthen that muscle group.

How Can I Tell If I Have a Weak Pelvic Floor?

There are a few telltale signs that indicate muscle weakness in your pelvic floor.

One of the most prevalent symptoms is urinary leakage. If you experience leakage while laughing, sneezing, and coughing, or during regular daily activity, you likely have a weakened pelvic floor. Other chronic urinary issues like pain or a frequent urge to urinate can signify that your muscles are weak.

Frequent straining and pushing, like from chronic constipation or following childbirth, can rapidly weaken the pelvic floor. While not a symptom, it’s typical to have pelvic floor issues if you have given birth or regularly experience constipation.

Lower back pain and pain in your pelvic region can be a sign of a weak pelvic floor, too. That includes pain or dryness during sexual intercourse for women. If you are experiencing any of these issues, it’s best to consult with a doctor.

We recommend these exercises to strengthen your pelvic floor and keep those muscles performing at their best.

Best Exercises to Strengthen Pelvic Floor Muscles

Like any muscles, exercising your pelvic floor is the best way to build strength. Some pelvic floor exercises are easy and discreet enough to do anywhere! These exercises reduce the stress you put on your pelvic floor through everyday activities.

Your pelvic floor is part of your core, and when your pelvic muscles are strong, they automatically contract when your core muscles do. You likely won’t notice muscle weakness until you consciously identify your pelvic muscles. To identify these muscles and test your pelvic strength, try to stop urinating midstream and feel which muscles tense up.

Kegel exercises are the most popular pelvic floor treatment. Contrary to popular belief, men can benefit from Kegels as much as women can! Once you’ve identified your pelvic floor muscles, you can perform a kegel by tightening these muscles for five seconds and releasing them for five seconds.

Understanding how to do a kegel can help you activate your pelvic floor muscles during other exercises. For example, try doing a kegel while performing a squat or a glute bridge. Consciously consider adding a kegel while holding yoga positions or doing core exercises with your core contractions.

For the best results, it’s best to do ten Kegels at multiple intervals throughout your day. It is a great way to start rebuilding your pelvic floor muscles. Like using weights as you exercise, different tools can help speed your recovery and build more powerful pelvic muscles.

Try These Tools to Build Your Pelvic Floor Muscles

Using a kegel trainer can help resolve pelvic floor issues fast. If you’re looking for a way to strengthen your pelvic floor without Kegels, these tools can heal your pelvic floor issues without weeks or months of exercise.

A kit for bladder control is an excellent tool for working your pelvic floor, especially if you’re having trouble identifying the muscles. These kits are specifically designed to help you engage the muscles that will banish urinary incontinence forever! It is a great option for women looking to strengthen their pelvic floor and help you feel your best.

There are also kegel toners and activators available for men. These electric tools can help men reduce bowel incontinence or urinary leaks with vibrations that help strengthen your pelvic floor.

A wide variety of manual and automated kegel trainers are available to help you target your pelvic floor and strengthen those muscles in no time.

Feel Your Best With a Strong Pelvic Floor

Don’t let your pelvic discomfort get the best of you! There is hope to strengthen pelvic floor muscles and make embarrassing incontinence issues disappear. Using these exercises and tools, you can have a strong pelvic floor in no time.

Keeping your body feeling and looking great doesn’t have to be hard. Check out our other blog posts to help you look and feel your best for years to come.