3 BEST EXERCISES TO STRENGTHEN THE PELVIC FLOOR

I am insanely passionate about bringing awareness to a muscle group you don’t hear most trainers or women talking about… the pelvic floor.

The pelvic floor is a group of muscles you can think of as a hammock, spanning from the pubic bone at the front of your body to the tailbone at the back. It’s primary job is to support the organs above it, such as the bladder and intestines.

Like with all muscle groups, we can perform exercises to strengthen the pelvic floor. Personally, I’ve noticed it actually doesn’t take long to notice improvement in this area. 

I want to share the 3 best exercises I have found for training the pelvic floor so you can get started now on this!

 

WHY DO I NEED TO WORRY ABOUT MY PELVIC FLOOR?

Moms AND women who have never had children should both be doing pelvic floor exercises.

RESTORATIVE: pregnancy and childbirth put a lot of pressure and stress on the pelvic floor and core, weakening these muscles. I cannot stress enough the importance of pelvic floor exercises for moms newly postpartum and those who had children years ago.

PREVENTATIVE: in short, it’s an anti-aging step. As we age, our pelvic floor loses strength and therefore, doesn’t function at it’s fullest. All women should be doing these exercises for preventative measures.

 

SIGNS OF PELVIC FLOOR DYSFUNCTION + WEAK CORE:

  • Lack of physical core strength 
  • Lower abdomen pooch 
  • Incontinence (leaky bladder)
  • Vaginal heaviness or pressure
  • Difficulty holding back gas
  • Painful sex

 

EXERCISE NOTE

Below, I am sharing the 3 best exercises for strengthening the pelvic floor. BUT, you first need to know how to “find” and “activate” the pelvic floor. When I was doing research on the pelvic floor, I found that the majority of women cannot properly engage this area.

In my Pelvic Floor + Core Plan, I take great measures to teach you exactly how to practice locating this area and the techniques to properly activate this area.

I highly suggest you master the techniques I outline before proceeding with pelvic floor exercises. I heard from many women who spent months doing pelvic floor exercises without little benefit because they did not know how engage the area correctly. It’s worth taking the time to learn it!

 

3 BEST EXERCISES TO STRENGTHEN THE PELVIC FLOOR 

1. PELVIC CURL

Lie on your back with your knees bent & feet flat on the ground. As you exhale, press your belly button into spine and tuck your tailbone under as your pelvis curls upward. Slowly lower down. Think of this as a half glute bridge.

 

2. HEEL DROPS

Lie on your back with your knees bent. Bring your fee tup so that your calves are parallel with the ground. Slowly lower one foot down, just touching the ground without letting the weight transfer. Bring that foot backup to the starting position. Continue with the other side.

 

3. HEEL SLIDES

Lie on your back w/ your knees bent and feet flat on the ground. Slide one foot away from you, allowing your leg to straighten. Slowly return to starting position. Continue for several reps and then complete on the other side.

 

WHAT RESULTS CAN I EXPECT?

I don’t sugarcoat anything. I give it to you straight. I don’t provide “fluff” workouts. I give you plans that work

The Pelvic Floor + Core Plan works IF you 1) follow the techniques to properly activate and 2) stay consistent with the training. I will continue to follow this type of training for the rest of my life because I needed it to restrengthen after 2 babies and I will continue for anti-aging reasons. 

Results I Noticed:

  • flatter stomach (especially the stubborn lower ab area)
  • healed diastasis recti
  • stronger core during exercises
  • ability to control my bladder during high intense moves (running, burpees, jumps, etc.)
  • vaginal pressure completely gone (this was a struggle after having my 1st son)
  • sexual benefits* (this is a reason a lot of women begin these types of plans in the first place)

OVERALL: I went from having diastasis recti and a weak pelvic floor + core (so weak that I could barely hold a plank for 10 seconds and I peed myself when completing jump squats) to having the flattest, strongest, leanest core of my life (even after a baby!)

^photos are 5 months apart

 

PELVIC FLOOR + CORE PLAN

I designed this for every woman at any stage: new moms, moms who’ve had children years ago + women who aren’t moms

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