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The pelvic floor muscles are an important part of the body, supporting everything from your bladder to the bowel and even the uterus. They play a role in sexual function too - strengthening them can help reduce problems such as incontinence or improve sex life for you and your partner by improving How do I know if my girlfriend has weak PFC? You might notice it when she struggles during certain movements because those moments give off more pressure than others; this means that there's been some loss due to weakened muscle tone (which isn't necessarily bad). But don’t worry! Pelvic girdle workouts are there to help!
Symptoms of pelvic floor dysfunction include:
Pelvic pressure or fullness
The frequent urge to urinate or painful urination
Urinary leakage
Urinary incontinence
Lower back pain
Constipation, difficulties with bowel movements, or bowel leakage
Difficulty emptying the bladder
Pain with sexual intercourse
Pain in the pelvic region or genitals
Pelvic muscle spasms
How do I know if my pelvic floor is weak?
Some signs of a weakened pelvic floor are: - prolapse or incontinence - can't hold urine for long periods of time - experiencing an increase in urinary frequency and urgency - feeling like you're constantly about to go to the bathroom - pain in the lower abdominals.
How do I strengthen my pelvis?
Here are some great exercises to strengthen your pelvic floor! Just note that if you're experiencing any form of incontinence then it's best to check with your GP or physiotherapist before getting started.
1. Floor Bridge
1. Floor Bridge
For the floor bridge, start lying on your back with your arms at your side and your knees bent. Press through your feet to lift up until you make a straight line from head to toe; keep shoulders over wrists, hips over knees, and don’t let lower back sag or crunch up. Hold for at least 30 seconds, or longer if you can. Repeat 3 times.
2. Kegels
2. Kegels
Doing several sets of 10 to 20 kegels a day will help strengthen your pelvic floor muscles, the ones that control when you urinate. Target these muscles by trying to stop your flow when you go to the bathroom or tighten up when you cough or sneeze. And don’t forget to do your kegels during sex too!
3. Bird Dog
3. Bird Dog
Start on all fours with knees under hips and hands directly under shoulders; tighten abs, lift left arm and right leg, hold for 5 seconds while keeping abs tight (keep knee bent). Slowly lower leg and arm back down to the floor. Repeat on the opposite side. Do three sets of 10 reps.
4. Clam Shells
4. Clam Shells
Lie on the side with knees bent 90 degrees, hips stacked; keep abs tight and lift top knee toward the ceiling, hold for 5 seconds then slowly lower it back down to starting position. Do three sets of 10 reps on each side.
5. Side Lying Clam Shells
5. Side Lying Clam Shells
Start by lying on the side with knees bent 90 degrees, hips stacked; keep abs tight and lift top knee toward the ceiling, hold for 5 seconds then slowly lower it back down to starting position. Do three sets of 10 reps on each side.
These are the main exercise for pelvic floor muscles, but I recommend you to ask your GP, physiotherapist, or personal trainer for more exercises depending on your specific needs.
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