Weak pelvic floor muscles play a role in many ailments. The most common is urinary incontinence, or the leakage of urination at various times. This often occurs as you age and/or after pregnancy. You can strengthen the pelvic floor muscles as you would any other muscles, with exercise, such as Kegels. Kegels are a simple exercise that require no equipment and can be performed anywhere at any time.
Pelvic Floor Muscles
Pelvic floor muscles are also known as pubococcygeal or PC muscles. They work to hold and support the pelvic organs: uterus, bladder and bowel. These muscles are similar in men and women, extending from the pubic bone back to the tailbone. They form a sort of hammock and can fall, or prolapse, according to the Mayo Clinic.
Kegel Exercises
Kegels can be performed lying down, seated or standing. To learn which muscles you need to contract, simply halt urination while going to the bathroom. These are your pelvic floor muscles. Once you know how to contract them, exercise them at least three times per week and build up to every day. In a comfortable position, relax your abdomen on an inhale. As you exhale, tighten the pelvic floor muscles, holding for up to 10 seconds. Inhale and release. Repeat 10 times, up to three times per day.
Incorporating Core Work
Your pelvic floor muscles often work together with your core muscles to support your spine and organs during exercise. During heavy weight training, if you relax and push out your abdomen and PC muscles, you actually can weaken them. Practice engaging your pelvic floor muscles with your ab muscles by doing abdominal bracing. Lie on the floor with your knees bent and arms at your sides. Inhale and relax your abdomen and pelvis. Exhale and tighten your PC muscles while trying to draw the belly button in toward your spine. Do not move the spine or hips, but hold steady for up to 10 seconds. Relax and repeat eight to 12 times, at least three times each week.
Considerations
Work to prevent PC muscle weakness by starting Kegels and core training before you have any issues. Do them for the rest of your life as a way to maintain function and prevent problems. If you already have issues, you can still work to strengthen the muscles. Speak with your doctor about any concerns you may have before beginning the exercises. Progress slowly and expect to see some changes within four to six weeks.
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