The pelvic floor constitutes of a milti-layered group of muscles between the pubic bone and base of the spinal column that form the foundation of the core of the human body. The pelvic floor provides support and assistance to the chief bodily systems like the digestive and reproductive organs. While there are several factors that cause weakening of the pelvic floor, it is important to ensure that the ‘core strength’ of your body is improved.
Factors that cause weakening of pelvic floor
- Inactive lifestyle
- Vaginal childbirth
- Chronic constipation
- Chronic coughing
- Lower levels of oestrogen after menopause
- Weight of the uterus during pregnancy
Weakening of the pelvic floor is likely to give rise to a number of health issues such as abdominal pain, back pain, prolapsed uterus and bladder and less enjoyment of sex. Therefore, it is important that the pelvic floor muscles remain strong, thereby, providing adequate strength to the bladder, uterus and rest of the organs on the lower abdominal cavity.
Why do pelvic floor exercises There are specific exercises that will keep provide sufficient strength to the pelvic muscles, thereby, benefitting your health in numerous ways.
As you begin with the pelvic floor exercises, you should focus on toning the inner muscles along with the ones that are visible for better Muskelaufbau. Remember the toned muscles will help in increasing the core strength of the human body and supporting multiple bodily processes.
The pelvic floor exercises are simple and will easily fit into the daily routine of an individual.
Kegel exercises belong to that category of pelvic floor exercise that are specifically designed to provide strength to the pelvic floor. Before you start doing this exercise, you will be required to locate the muscles of the pelvic floor first. Make sure that while you urinate, you should be careful to contract your muscles in such a way that the flow of the urine stops slowly.
Having managed to do this, you can be sure that you have successfully done the fundamental step of the Kegel exercise. However, this should only happen once per urination. While doing the Kegel exercise, you should always maintain a sitting or lying position. You should begin by contracting the muscles for the first five seconds and then relaxing them for the next five seconds. Keep doing this until you are able to contract the muscles for 10 seconds. Taking deep breaths will help you perform this exercise in a better way. However, you should be alert not to contract the muscles of your abdomen, thighs and buttocks.
Maintaining this three to four times a way will help you gain positive results.
Pilates is a physical fitness program that associated with a lot of exercises that help you strengthen your pelvic floor muscles. For example, folding your knees will help you to gently tone the pelvic floor muscles. You can begin by lying on the floor on your back and bending your knees by keeping your feet together. Next you would be required to keep your arms on your sides and gradually part your legs so that your feet get stretched almost a hip distance apart.
While doing the exercise, take deep breaths, letting air go down to your pelvis. While you inhale, you need to lift one of the legs up keeping the knee bent. Your thigh muscles will keep working; at the same time you should exert maximum amount of pressure from the abdominal muscles. Following this routine three times a day will help you strengthen your muscles with pelvic floor exercises.
Harry Wilson is senior Internet marketing blogger who specializes in writing blogs on health and fitness. His writings help you gain extensive information on how to strengthen muscle with Pelvic floor exercise.