Exercises for the pelvic floor allow better control over urinary function and sexual function, both in men and women. In addition, exercises for the pelvic floor and adjacent core structures help stabilize the back, abdominal area, and hips. The toning and fine-tuning of this large anatomical area determines a solid base for any sports performance and to avoid pain, injuries, and dysfunctions in that area of the body, but also in others.
What is the pelvic floor?
The pelvic floor is a set of muscles and anatomical structures located at the base of the pelvis. It is integrated into the core, the set of anatomical structures (muscular and osteoarticular) that are located in the trunk and the pelvis and that include the abdomen, the diaphragm, the obliques, the lumbar muscles, and the pelvic floor.
The main function of the pelvic floor is to contain the viscera of the abdomen and pelvis. In this way, it is responsible for supporting the digestive, urinary and reproductive systems.
Working the pelvic floor: improvements in urinary and sexual function
The main consequence of toning and exercising the pelvic floor is the improvement of sexual function, as well as the prevention of urinary incontinence. In addition, toning the muscles in the vaginal area improves friction during penetration during intercourse. In men, pelvic floor exercises can help to have greater control over ejaculation and decrease the risk of erectile dysfunction.
Exercises to strengthen and tone the pelvic floor and core
The core and pelvic floor can be toned and strengthened together with different exercises that work the different parts that make up this large anatomical area.
Exercises for the diaphragm
One of the essential muscles for the respiratory function is the diaphragm. It is a muscle that is subjected to constant work since breathing is not interrupted day or night.
To help relax the diaphragm, an exercise consisting of inserting the fingers of both hands through the costal arch following the limit of the ribs can be carried out. To do this, the trunk must be bent and at the moment of expiration, the diaphragm can be massaged.
Another exercise that allows you to work the diaphragm efficiently is to lie in a horizontal position and place weight on the sternum and abdomen so that its expansion is limited. Next, inhale the air, paying attention to the expansion of the sides, enhancing the strength of the muscles involved in the inspiration.
Exercises for abs
The abdominals are an essential part of the core structure, giving stability and consistency to the entire thorax.
To work the abdominals, the three areas of the abdomen must be taken into account: the upper, the lower, and the lateral. To exercise the upper area, you can use traditional abdominals with bent legs. The lower part is toned thanks to the same exercise, but with the legs straight.
The “frog” exercise consists of stretching and bending the legs while lying face-up on the floor. This exercise helps to work the lower part of the abdominal muscles.
Finally, to exercise the middle and upper part of the abdominal muscles, the typical abdominal muscles can be performed by holding the feet. A ball can also be used to perform abdominal contractions.
Oblique exercises
The lateral abdominal area is where the oblique muscles are located. We can do series of exercises by standing laterally on the ground, moving the hips up and down.
Iron
It is a simple exercise that works most of the muscle groups in the core, as well as the arms and legs.
Several series can be done while maintaining the immobile posture that appears in the photo (5 series of 30 seconds each, with one minute of rest between them).
Iron
Kegel exercises and hypopressive exercises
The muscles of the abdominal anatomical area and the pelvic floor are designed to support the organs located inside this cavity.
Due to the constant activity to which these muscle groups are subjected, as well as to special situations such as sedentary lifestyle, pregnancy, etc., the abdominal and perineal muscles may fail to perform their support functions correctly. This situation can be reversed with the performance of certain specific exercises.
Kegel exercises
Kegel exercises are intended to strengthen the pelvic floor muscles.
To exercise the pelvic floor using the contraction, you must stand or sit with your spine straight and your pelvis slightly inclined concerning the spine. Next, you have to contract the muscles of the perineum (near the anus, vagina, or testicles). This contraction would be the same if we wanted to interrupt the flow of urine. The contraction should be alternated with the relaxation of the muscles, in series of 5 to 10 repetitions.
Breathing should be natural and steady. It is important not to contract the glutes, adductors, or abdominal muscles at the same time that we contract the pelvic floor muscles. For this it is important to concentrate, noting how the pelvic floor muscles are the only ones that work.
