Many people assume pelvic floor exercises are only necessary after childbirth or for those experiencing incontinence. I’ll admit, I don't prioritize pelvic floor exercises, but it turns out these exercises are crucial at every stage of life.
“These exercises offer both preventive and rehabilitative benefits,” explains Vanessa Michielon, Pilates, yoga and dance expert, and founder of the Transformative Movement Method. Strengthening your pelvic floor can improve core stability (yup, it's one of the core muscles), support bladder control and better sex.
While pelvic floor strength is important at any age, Michielon emphasizes it's especially crucial for women in midlife. "As we age and our hormones change, it can cause our pelvic floor muscles to weaken, especially after menopause when decreased oestrogen levels can negatively affect our muscular tone," says Michielon. "Targeted exercises can help improve our ability to control the bladder and reduce leakage, improving overall quality of life."
How to work out your pelvic floor
Michielon recommends one particular pelvic floor exercise to clients of all ages and fitness abilities. It's easy to incorporate into your usual warm-up or cool-down and only requires one piece of equipment: a Pilates ball.
"This exercise is a safe way to help the pelvic floor move through the full range of motion from relaxation (lengthening) to contraction (shortening)," says Michielon. "It also encourages deeper and slower breathing, rather than chest and neck breathing."
How to do this exercise
Disclaimer
A word of caution: if you are working with a healthcare professional for pelvic floor support, Michielon recommends consulting them before trying any new exercises.
Michielon suggests using a small Pilates ball but you can also sit in any comfortable position that allows you to maintain a lengthened spine.
- Sit on the ball and inhale gently through your nose, allowing your pelvic floor to fully relax on the ball.
- As you exhale, slowly and gently draw your tailbone, pubic bone and sit bones towards each other and up toward your belly button.
- Perform this slowly, adding a pause at the end of each exhalation to feel the contraction.
- Repeat eight to 10 times at the start or end of your workout.
- Aim to do this exercise two or three times per week.
There you have it! It couldn’t be easier to start exercising your pelvic floor and stack it into your usual routine.
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