The pelvic floor refers to the lower part of the pelvic cavity, which consists of muscles. On the one hand, it protects against incontinence, as contracting the pelvic floor is one of its most important functions. On the other hand, it helps with relaxation when using the restroom. However, the ability to relax is also crucial during sexual intercourse and for a man’s erection. The third function is to provide support: This is important when sneezing, coughing, laughing, or carrying heavy weights, as failure to do so could lead to urine leakage.
During pregnancy, our pelvic floor is subjected to particular strain
Expectant mothers, in particular, experience significant strain on their pelvic floor muscles. Starting around the twelfth week of pregnancy, these muscles begin to stretch and lose strength. However, many women aren’t familiar with their pelvic floor—after all, you can’t see it, unlike, for example, the abdominal muscles or the biceps and triceps. To help you effectively strengthen your pelvic floor during pregnancy, there are some great exercises we’d like to share with you:
- Exercise 1: Imagine that you urgently need to use the restroom, and tighten your muscles as if you were holding back the urge to urinate. This may seem very simple, but the challenge is to perform this exercise without clenching your buttocks, pulling your stomach in, or holding your breath. This exercise can be done anytime, anywhere, and is very effective.
- Exercise 2: Stand with both feet firmly on the floor. Bend your knees slightly and make sure they don't touch. Now place your palms on the floor for support and tighten your abdominal muscles. Keep your back straight and exhale as you do this. Relax again as you inhale.
- Exercise 3: For this pelvic floor exercise, start by sitting on a chair with your feet flat on the floor. Bring your legs close together and lift them up. Keep your back straight and tighten your glutes and abdominal muscles. After a few seconds, lower your legs back down.
All of these exercises—and many more—are ideal not only during pregnancy but also for everyone else.
More Tips for a Healthy Pelvic Floor
In general, every woman and every man should strengthen their pelvic floor with exercises about 3 times a day. The contraction should be held for about 5 seconds. In addition, maintaining a healthy weight can help support muscle function, and even after giving birth, it’s recommended to lose any excess weight as soon as possible. It’s also important to go to the bathroom only when you really need to. If you follow these tips, you can effectively prevent various conditions and their unpleasant consequences.
