{"id":3756,"date":"2023-04-26T03:43:00","date_gmt":"2023-04-26T03:43:00","guid":{"rendered":"https:\/\/itsmooh.com\/?p=3756"},"modified":"2024-02-23T01:58:11","modified_gmt":"2024-02-23T01:58:11","slug":"how-to-improve-your-pelvic-floor-fitness-free-guide","status":"publish","type":"post","link":"https:\/\/itsmooh.com\/how-to-improve-your-pelvic-floor-fitness-free-guide\/","title":{"rendered":"How To Improve Your Pelvic Floor Fitness (Free Guide)"},"content":{"rendered":"

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How To Improve Your Pelvic Floor Fitness (Free Guide)<\/h2>\n

Whether it’s recovering from birth, leaking during giggles, or dealing with more serious symptoms below the belt, pelvic floor problems affect many women… often without them even knowing it. There is good news, though: you are not alone, and there is hope.<\/p>\n

When it comes to staying fit and healthy, one area that often gets overlooked is the pelvic floor. Yet, keeping this crucial muscle group in tip-top shape is essential for a variety of reasons, from improving bladder control to enhancing intimate health. Today, we’re diving into the world of pelvic floor fitness with 5 simple exercises that you can incorporate into your routine. Whether you’re new to pelvic floor exercises or looking to refresh your regimen, these moves are all about strengthening your foundation\u2014literally!<\/p>\n

Disclaimer: All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. You are solely responsible for ensuring that any health or nutritional information obtained is accurate.<\/i><\/p>\n

What is a pelvic floor?<\/h2>\n

Think of your pelvic floor as a hammock. Now picture this hammock holding up your bladder, large intestine, and uterus. It’s a big job, isn’t it?\u00a0<\/p>\n

Located between your pubic bone and tailbone, your pelvic floor<\/a> is made up of muscles and connective tissues that support your bladder, pelvis, bowel, and uterus. Without it, your organs could (quite literally) fall and not be able to function properly. Besides organ support, your pelvic floor stabilizes your lower back, prevents leakage of urine, contributes to your sexual health, and even pumps blood back up toward the heart.\u00a0<\/p>\n

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Functions of the pelvic floor<\/h3>\n

We rely on the pelvic floor for a number of bodily functions, but its main role is to support our lower organs. By doing this, it keeps our sphincter muscle strong, (we\u2019ll explain in a second), aids in sexual function and orgasm, and offers pelvic stability through the diaphragm.<\/p>\n

For starters, your sphincter muscle<\/a> is what allows you to \u201chold it in\u201d when you have to go to the bathroom. The ability to activate and relax your pelvic floor muscles helps hold in waste when you need to, and let it out when it\u2019s time to go. So, this a common area of concern for not only women who have had babies: not being able to hold it in, meaning they struggle with urinary leakage.<\/p>\n

During sex, the pelvic floor also supports vaginal contractions and reaching orgasm. Fun fact: your orgasms are larger and more powerful<\/a> when the function of your pelvic floor muscles is optimal.\u00a0<\/p>\n

What causes weak pelvic floor muscles?<\/h2>\n

There are many factors that can lead to pelvic floor dysfunction<\/a> or a weakened pelvic floor. Leslie Kremer, DPT<\/a>, a Doctor of Physical Therapy at Prenatal Postnatal Therapy, lists the following factors that can impair the pelvic floor muscles’ ability to function correctly: pregnancy, obesity, malpositioned pelvic bones, childbirth, traumatic accidents, surgeries, and sexual abuse are some main factors.<\/p>\n

Childbirth is one of the top causes<\/a> of pelvic floor disorders. More so, subsequent births increase a woman’s risk even further. It\u2019s also important to know that even if you\u2019ve had a c-section<\/a>, you can still experience a weakened pelvic floor.<\/p>\n

Common signs of a weak pelvic floor<\/h2>\n

We know it can be uncomfortable and often embarrassing to suffer from weak pelvic floor symptoms. But it\u2019s important to know how common they are. According to statistics, 1 in 3 women<\/a> have pelvic floor dysfunction<\/a>, meaning lack of bladder control, fecal incontinence, and pelvic organ prolapse are a few main issues.\u00a0<\/p>\n

Having trouble understanding what’s happening down there? Kremer lists out some tell-tale signs your pelvic floor might be weak:<\/p>\n