How to Strengthen the Pelvic Floor with 8 Options

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Have you ever been caught off guard by a sneeze or a good laugh and found yourself rushing to the bathroom? Or maybe you’ve experienced that subtle but frustrating lack of control that can come from a weak pelvic floor? It’s something no one talks about but affects so many. And here’s the thing, no matter your age or gender, your pelvic floor muscles are a hidden powerhouse that influences your everyday comfort, confidence, and even your core strength.

Imagine being able to laugh freely, exercise confidently, and feel truly in control. Strengthening your pelvic floor can make that possible, and it’s easier than you might think. From simple exercises you can do at home to innovative solutions like the Elitone device, which does the work for you, there are plenty of ways to reclaim your pelvic strength.

Let’s explore what it takes to build a stronger, more resilient pelvic floor so you can avoid those “oops” moments. Taking charge to strengthen your pelvic floor? Let’s go!

What Is the Pelvic Floor and Why Is It Important?

The pelvic floor is a group of muscles located at the base of your pelvis, forming a hammock-like support structure. These muscles support vital organs, including the bladder, uterus, and intestines, keeping them in place and aiding in essential bodily functions. When the pelvic floor muscles weaken, issues such as urinary incontinence, lower back pain, and decreased sexual satisfaction may arise. Strengthening these muscles helps avoid these problems and offers a greater sense of control over bodily functions.

Common Causes of Pelvic Floor Weakness

Pelvic floor weakness can result from various factors, such as:

Childbirth: Pregnancy and childbirth put immense pressure on the pelvic floor, sometimes causing strain or injury.
Aging: Muscle tone naturally decreases with age, affecting the strength of pelvic muscles.
Surgery: Procedures, especially around the abdomen or pelvis, can weaken these muscles.
Obesity: Excess weight adds pressure on the pelvic floor.
Lifestyle factors: Chronic coughing, heavy lifting, and high-impact exercises may contribute to pelvic floor strain.

Fortunately, strengthening the pelvic floor is possible at any stage of life. Here’s how to strengthen your pelvic floor.

1. Kegel Exercises: The Foundation of Pelvic Floor Strengthening

Kegel exercises are the most well-known and effective way to engage and strengthen the pelvic floor. Developed by Dr. Arnold Kegel in the 1940s, these exercises specifically target the pelvic muscles.

How to Do Kegels Correctly

Identify the Right Muscles: Start by stopping your urine mid-stream. This technique is just for finding the muscles and shouldn’t be practiced regularly, as it can lead to other issues if done excessively.
Engage and Release: Once you identify the pelvic floor muscles, squeeze them as if you’re holding in urine, hold for five seconds, and then release. Rest for a few seconds and repeat.
Practice Daily: Aim for at least three sets of 10-15 repetitions daily.

Consistency is key with Kegel exercises. It may take weeks to notice improvement, but with persistence, many people experience better control and strength in their pelvic floor. Have a hard time doing it correctly or keeping up with it? Read on.

Common Kegel Mistakes to Avoid

Overworking the Muscles: Overexerting the pelvic floor can lead to muscle fatigue or even spasms. Aim for moderation and work up gradually.
Using the Wrong Muscles: Some people unintentionally engage their glutes or abdomen during Kegels. Focus solely on the pelvic muscles for effective results.
Forgetting to Breathe: Breathing naturally during each squeeze and release can improve focus and prevent additional tension in the body.

Elitone can help reduce those bladder leaks in just a few weeks!

2. Try the Bridge Exercise to Complement Kegels

The bridge exercise, though not a Kegel, helps target the glutes and lower core, which support the pelvic floor muscles.

Steps for the Bridge Exercise

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Tighten your pelvic muscles and glutes, then lift your hips off the ground toward the ceiling, creating a straight line from your shoulders to your knees.
Hold for a few seconds before lowering your hips back down.
Repeat for 10-15 reps, gradually working up to three sets.

Bridges, along with Kegels, can boost the overall strength and stability of your pelvic region, giving extra support to those vital muscles.

3. Try Squats for Overall Lower Body Strength

Squats are another powerful exercise for pelvic health, as they strengthen both the core and lower body.

Steps to Perform Squats

Stand with feet shoulder-width apart, toes slightly pointing out.
Slowly lower your body as if sitting into a chair, keeping weight on your heels and your knees in line with your toes.
Engage your pelvic floor muscles as you squat.
Return to standing and repeat for 10-15 repetitions.

Squats provide an excellent full-body workout, which strengthens the glutes, hips, and pelvic floor while enhancing balance and stability.

4. Discover Elitone: A Smart Solution for Pelvic Floor Toning

While traditional exercises like Kegels, bridges, and squats are effective, keeping up with a consistent regimen can be challenging. That’s where Elitone comes into play. Elitone is a wearable device designed to help tone your pelvic floor without requiring you to do the exercises manually.

How Does Elitone Work?

Elitone uses gentle, effective pulses to stimulate the pelvic floor muscles, mimicking the effects of Kegel exercises. With a simple, comfortable fit, it delivers precise, timed contractions to help strengthen these muscles in an easy, hands-free manner.

Advantages of Elitone:

Convenience: Unlike traditional exercises, Elitone can be used discreetly while you go about your day.
Effectiveness: This device is designed to target the right muscles automatically, which is ideal if you’re unsure about your Kegel technique.
Consistency: Using Elitone regularly ensures your pelvic floor is getting consistent strengthening without the added effort of remembering and performing exercises.

Elitone provides a modern solution for pelvic floor toning, making it easier than ever to prioritize your pelvic health.

5. Incorporate Pilates for Core and Pelvic Health

Pilates is a fantastic exercise method that focuses on core strength, flexibility, and balance, all of which support pelvic health. Pilates movements often emphasize controlled breathing and alignment, enhancing muscle engagement around the pelvic floor.

Best Pilates Moves for the Pelvic Floor

Pelvic Tilt: Lie on your back with your knees bent and engage your core to tilt your pelvis slightly upward.
Leg Circles: With your leg extended, slowly make circles in the air, focusing on controlled movement and core stability.
Single-Leg Stretch: Bring one knee toward your chest while keeping the other leg extended, engaging both your core and pelvic floor.

Pilates offers gentle yet effective pelvic floor strengthening that can also benefit other areas of the body, enhancing posture and flexibility.

6. Practice Mindfulness and Deep Breathing

Strengthening your pelvic floor isn’t only about physical exercise. Learning to relax and engage these muscles mindfully can help optimize your results. Deep breathing, particularly diaphragmatic breathing, can enhance relaxation and encourage pelvic floor release.

How to Practice Diaphragmatic Breathing

Sit or lie down comfortably, placing one hand on your chest and the other on your belly.
Take a deep breath in through your nose, allowing your diaphragm to expand. Feel your belly rise.
Slowly exhale, allowing your pelvic floor to relax completely.
Repeat this for 5-10 minutes daily.

Mindfulness and breathing exercises reduce tension in the pelvic floor, which complements your strengthening efforts by maintaining a balanced muscle tone.

7. Maintaining a Balanced Diet and Healthy Weight

Good nutrition and maintaining a healthy weight play a vital role in pelvic floor health. Excessive weight can increase pressure on the pelvic floor, contributing to its weakness over time. Eating a balanced diet rich in fiber, vitamins, and minerals helps prevent constipation, a common issue that can strain the pelvic muscles.

Consider adding more fiber-rich foods like fruits, vegetables, and whole grains to support digestive health and reduce pelvic strain. Staying hydrated and engaging in regular exercise will also contribute to your pelvic floor’s overall well-being.

8. Lifestyle Adjustments for Pelvic Health

Strengthening your pelvic floor is more than a few exercises; it’s about making lifestyle adjustments that protect and support these muscles. Here are some tips:

Avoid Heavy Lifting: If lifting is necessary, engage your core and bend at the knees to prevent straining the pelvic floor.
Reduce High-Impact Exercise: Activities like running and jumping can be hard on the pelvic floor if it’s weak, so consider low-impact alternatives like swimming or cycling.
Practice Good Posture: Slouching can affect pelvic alignment, so sit up straight and engage your core to support pelvic stability.

Conclusion: Make Pelvic Health a Priority

A strong pelvic floor is crucial for overall health, comfort, and quality of life. Incorporating Kegel exercises, Pilates, core strengthening moves, and lifestyle adjustments will go a long way toward achieving better pelvic floor strength. And if you’re looking for a modern, hassle-free approach, Elitone can be a great addition to your pelvic health routine, providing hands-free, targeted stimulation for efficient toning. Remember, consistency is key, so stick with these tips, and in time, you’ll experience the benefits of a strong, healthy pelvic floor.

FAQs

How long does it take to see results from Kegel exercises? Results vary, but most people notice improvements in pelvic control within 4-6 weeks with consistent practice.
Can men also benefit from pelvic floor strengthening? Absolutely. Both men and women benefit from a strong pelvic floor, especially for bladder control and core stability.
Is Elitone safe to use every day? Yes, Elitone is designed for regular use, providing effective, controlled muscle engagement.

References:

Herderschee, Roselien, et al. “Feedback or biofeedback to augment pelvic floor muscle training for urinary incontinence in women.” Cochrane Database of Systematic Reviews 2011.7 (1996).

Newman, Diane K. “Pelvic floor muscle rehabilitation using biofeedback.” Urol Nurs 34.4 (2014): 193-202.

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