Your pelvic floor is one of those things you probably rarely, if ever think about. Unless of course, you’re experiencing symptoms related to a weak pelvic floor. The most common issue associated with a weak pelvic floor is stress, urinary incontinence, or SUI. This is experienced as urine leaking when doing things like laughing, sneezing, coughing, or jumping. If you’re feeling ashamed or embarrassed, you’re not alone. This is one of the most common problems women will experience in their lifetimes, with an estimated 200 million having this problem worldwide.
It could very well be the most common problem that is least talked about. But please know, this is not something you just need to accept. There are effective ways to resolve a leaky bladder and strengthen your pelvic floor. I’ll be talking about some of these in this blog post.
Here Are 5 Natural Ways To Strengthen Your Pelvic Floor:
#1: Know Your Body
It’s essential to know the state of your pelvic floor and your own unique situation. A weak pelvic floor can generally be broken down into two categories: either the pelvic floor muscles are too weak or too “toned”, meaning in an overly contracted state. If the muscles are hypertonic, it can lead to painful spasms, painful sex, constipation, and urge incontinence. If your pelvic floor muscles are too weak, it can cause a leaky bladder with a feeling of urgency and lack of urine control. When the pelvic floor muscles are weak, the solution involves strengthening the pelvic floor muscles. If the muscles are hypertonic, pelvic floor exercises that strengthen the pelvic floor muscles can aggravate your symptoms.
#2: Weight Loss
While this isn’t always the case, extra weight can place extra pressure on your pelvic floor muscles. If you lead a sedentary lifestyle or are overweight, you may be at risk for developing urinary incontinence or pelvic organ prolapse. Eating healthily and developing a sensible exercise regime can help with maintaining a weight that doesn’t lead to negative health symptoms.
#3: Kegel Exercises
We’ve all been trying to do Kegels for years but have we been doing it correctly? Identifying your Kegel muscles and activating them correctly can be a challenge for some women. In fact, the doctor who created Kegel exercises never intended for women to do them without a biofeedback device that would give feedback on whether the correct muscles were being contracted. This might help you identify them: try lying down with your feet bent and your feet flat. Breathe regularly and relax your abdominal and glute muscles. Imagine you’re trying to stop urine midstream by tightening your vagina and your glutes. Hold it for a few seconds and that was one rep.
#4: Yoga & Pilates Exercises
While Kegels target a specific area, you also need to strengthen your core, including your abdominals and your obliques. Targeting these muscles will also strengthen your pelvic floor health. These yoga and Pilates moves are especially helpful:
- Bridge- Lie on your back with your knees bent and hip-width apart. Breathe, flex your pelvic floor muscles, and lift your hips. Hold for 10 seconds, and do 10 reps.
- Wall squat- Stand against a wall with your feet hip-width apart. Breathe, flex your pelvic floor muscles, and lower your body as if you’re sitting in a chair. Hold it for 10 seconds, stand up straight again, and release your pelvic muscles. Do 10 reps
- Clamshells-Lie on your side with your knees bent, stocked on top of each other. Rest your head on your lower arm. Pull in your stomach and lift only the knee that’s on top, keeping your feet together. Start with 10 reps on each leg.
#5: Belly Dancing
If you’ve tried all the other methods, and nothing else has worked, consider adding belly dancing to your regime. It’s a fun way to strengthen your pelvic floor and strengthen your core. It helps you grow more aware of your body, and in turn, grow more self-confident as you become more flexible.
Want to learn more about how to strengthen your pelvic floor with belly dance? Download the FREE Ebook, “Belly Dance Secrets To Strengthen Your Pelvic Floor And Unleash Your Inner Goddess”. Click here to get your copy delivered to your inbox instantly.