The pelvic floor is the first brick of your strength’s foundation if your core is its main structural support; it is where your strength originates. According to UpToDate, the pelvic floor is made up of the muscles that hold the bladder, rectum, and uterus in place. Your core stability, organ support, having an orgasm, and bowel movement are all regulated by these muscles.
Ife Obi, a certified Pilates instructor and the owner of The Fit In, a Brooklyn-based Pilates, barre, and strength studio, explained that as you get older, your pelvic floor may become weaker. Our pelvic floor muscles are affected by a variety of factors, according to Obi, including menopause, fibroids, giving birth, moving heavy objects off the ground, and pregnancy. This could result in problems like a shortage ofpelvic organ prolapse, which occurs when the bladder, uterus, or rectum drops into the as a result of a loss of support from the muscles, is when you lose control over your bowels and bladder.
You can alleviate these symptoms or avoid malfunction as you age by building up these muscles.One simple way to engage them is to pull them up and in as if you’re holding your pee and stopping gas, according to MedlinePlus. Mimicking holding your pee tackles the tailbone and public bone muscles while pretending to stop gas will target the rectal muscles (which go across the sitting bones).
“Having control of your pelvic floor muscles means knowing when to tighten but also when to relax,” Obi said. If your pelvic floor muscles remain tense, it can lead to discomfort, especially when having sex or going to the bathroom, Obi said.
And there’s no better way to fortify and release those muscles than with Pilates. Both the exercises themselves and the general principles (like breath, concentration, and precision) will help you gain control. Designed and demonstrated by Obi, this routine will give your pelvic floor the TLC it needs while also working your core, glutes, and hamstrings.
