Ever feel like your core is as stable as a Jenga tower? You're not alone! Whether you're dealing with postpartum recovery, sneaky leaks, or just want to stand taller, it's time to dive into the world of deep core and pelvic floor exercises. These powerhouse moves go beyond basic crunches, targeting those hard-to-reach muscles that form your body's foundation. No need for fancy equipment or complicated routines – we're talking simple, effective exercises that can be done anywhere. Ready to say goodbye to (pelvic pain after) leaking during exercise and hello to a stronger, more stable you? Let's explore some natural remedies for incontinence and ways to strengthen your pelvic floor muscles without relying solely on Kegels.
What are deep core muscles and why are they important for the pelvic floor?
The deep core muscles, including the pelvic floor (which are considered the bottom of the core), play a crucial role in maintaining overall stability and supporting essential bodily functions. These muscles form the base of the 'core' muscle group, (1) working together with the deep abdominal and back muscles (which are considered the front and back of the core) to support the spine and control abdominal pressure.
The connection between deep core and pelvic floor
Deep core and pelvic floor exercises are interconnected, as strengthening one often benefits the other. On the flip side, weakness in one of these groups means that a different part of the core has to work overtime to compensate for the faulty cog in the wheel.
This can result in pain and or tightness in the group that is being overworked and underpaid.
Therefore, it is important for ALL of the core muscle groups to be in good shape and capable of performing their job properly.
💡 A strong core provides a stable foundation for the pelvic floor, allowing it to function more effectively in supporting internal organs and maintaining continence.
Benefits of strengthening these muscle groups
Engaging in deep core and pelvic floor exercises can lead to numerous benefits, including:
- Improved posture and spinal stability
- Enhanced bladder and bowel control
- Reduced risk of pelvic organ prolapse
- Better sexual function and sensation
By incorporating targeted exercises, you can build a strong foundation for overall pelvic health and core stability. In other sections of this article, we provide further details regarding these advantages.
What are the exercises for deep core and pelvic floor muscles?
Transverse abdominis activation
Start with the foundation of deep core and pelvic floor exercises by activating your transverse abdominis. Lie on your back, knees bent. Inhale deeply, then exhale while gently drawing your navel towards your spine. Hold for 5-10 seconds, focusing on engaging the deep core muscles.
Pelvic tilts and bridges
Pelvic tilts are excellent for strengthening pelvic floor muscles without Kegel. While lying down, tilt your pelvis to flatten your lower back against the floor, then release. Another cue that people find helpful is “Imagine there is an egg under the small of your back and try to crack it by flattening your back”. Progress to bridge poses by lifting your hips off the ground, engaging both core and pelvic floor.
Plank variations and bird dog
Modified planks are effective core exercises that also engage the pelvic floor. Start on your knees and forearms, maintaining a straight line from head to knees. The bird dog exercise - extending opposite arm and leg while on all fours - further challenges stability and core strength.
Breathing Techniques
Proper breathing is crucial for deep core and pelvic floor exercises. Practice diaphragmatic breathing, allowing your belly to expand on inhale and gently contract on exhale. This helps coordinate your core muscles and can alleviate pelvic pain after exercise.
💡 Always consult with a healthcare professional before starting any new exercise regimen, especially if you have existing health conditions or any history of pelvic pain.
What are the benefits of deep core and pelvic floor exercises?
Deep core and pelvic floor exercises offer a myriad of benefits for overall health and well-being. These exercises target the innermost muscles of the abdomen and pelvis, providing a strong foundation for everyday movements and activities.
Improved stability and posture
By strengthening the deep core muscles, you can enhance your overall stability and posture. This can lead to better balance and reduced risk of falls, especially as you age. These exercises help the core muscles work together to support the spine and control abdominal pressure.
Enhanced bladder control
One of the most significant benefits of pelvic floor exercises is improved bladder control. These exercises can help reduce symptoms of stress, urge, and mixed urinary incontinence. (3) For those experiencing incontinence, incorporating these exercises into your routine can be a natural remedy.
Postpartum recovery
For new parents, deep core and pelvic floor exercises can be crucial in postpartum recovery. They help strengthen muscles that may have weakened during pregnancy and childbirth, potentially reducing pelvic pain after exercise and improving overall pelvic floor function.
Better sexual function and sensation
Strengthening the muscles of the deep core and pelvic floor through dedicated exercises can improve sexual function and sensation. These muscles support pelvic organs and control the tension of the pelvic floor. Stronger and more toned muscles in this region can enhance arousal, increase blood flow and enhance sensitivity. Exercises that improve muscle control and coordination in the pelvic floor can also make orgasms more intense.
How Often Should You Do Deep Core Exercises?
Aim for 2-3 core workouts per week, (4) gradually increasing frequency as you build strength. Start with basic moves and progress to more challenging exercises over time.
Integrate into daily routine
Incorporate short bursts of deep core exercises throughout your day. Even a few minutes can provide benefits. Try adding 2 extra core moves to your regular strength training sessions, increasing difficulty as it becomes easier.
Listen to your body
While core muscles can be trained daily, it's important to pay attention to how your body responds. If you experience pelvic pain or any discomfort after exercise (or any discomfort), take a break and consult a healthcare professional. Remember, quality of movement is more important than quantity.
💡 By consistently practicing deep core and pelvic floor exercises, you'll build a strong foundation for better posture, reduced back pain, and improved overall stability.
How long does it take to see results from deep core and pelvic floor exercises?
Embarking on a journey of deep core and pelvic floor exercises can be both exciting and challenging. While everyone's body responds differently, you can generally expect to see some initial improvements within 4-6 weeks of consistent practice. It may take up to 3 months to experience significant changes in muscle strength and control.
Factors affecting progress
Several factors can influence how quickly you'll see results:
- Consistency: Regular practice is key to faster improvement.
- Proper technique: Ensure you're engaging the correct muscles.
- Individual physiology: Some people may naturally progress faster than others.
💡 Patience is crucial. Remember, exercise is not popping a pill, it’s a process. Even if you don't notice immediate changes, trust that your body is responding to the exercises. Stick with your routine, and you'll likely experience benefits such as improved posture, reduced back pain, and better bladder control over time.
Common mistakes to avoid when doing deep core and pelvic floor exercises
Improper breathing techniques
One of the most critical errors when performing deep core and pelvic floor exercises is improper breathing. Many people inadvertently hold their breath or breathe shallowly, which can increase intra-abdominal pressure and strain the pelvic floor. Instead, focus on maintaining steady, diaphragmatic breathing throughout your exercises.
Overactivation and compensation
Another common mistake is overactivating larger muscle groups or compensating with other muscles. This can lead to ineffective workouts and potential injury. When doing deep core and pelvic floor exercises, it's crucial to engage the correct muscles without tensing your entire body. Pay attention to isolating the targeted muscle groups and avoid relying on momentum or other muscle groups to complete the movements.
Ignoring proper form and progression
Lastly, many people rush through exercises without maintaining proper form or gradually increasing difficulty. This can lead to ineffective workouts and potential injury. Take the time to learn correct techniques, start with basic exercises, and progressively increase intensity as your strength improves. Remember, quality trumps quantity when it comes to deep core and pelvic floor exercises.
What's the difference between Kegels and deep abdominal/low back (core) exercises?
Kegels and deep abdominal/low back (core) exercises both play crucial roles in strengthening your pelvic floor, but they target different muscle groups. Kegel exercises specifically focus on the pelvic floor muscles, helping to improve bladder control and sexual function. These exercises involve contracting and relaxing the muscles that control urination.
On the other hand, deep abdominal/low back (core) exercises engage a broader set of muscles, (including the abdominals, back, and pelvic floor). These exercises aim to stabilize the spine and improve overall core strength. Examples include modified planks, bridges, and balance work.
While Kegels isolate the pelvic floor, deep core exercises work these muscles as part of a larger system. Both types of exercises are beneficial for maintaining pelvic health and can help address issues like incontinence or postpartum recovery. Incorporating a mix of Kegels and deep core exercises into your routine can provide comprehensive benefits for your pelvic floor and core stability.
So there you have it – a solid foundation for strengthening your deep core and pelvic floor muscles. Remember, these exercises aren't just about looking good; they're about feeling good and functioning better in daily life. Whether you're dealing with pelvic pain after exercise, seeking natural remedies for incontinence, or simply want to improve your overall stability, this routine has got you covered. And the best part? You can strengthen pelvic floor muscles without kegels! So take a deep breath, engage that core, and get ready to build a stronger, more stable you. Your body will thank you for it!
Sources:
- https://www.continence.org.au/about-continence/continence-health/pelvic-floor
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
- https://www.pelvicfloorfirst.org.au/pages/the-pelvic-floor-and-core.html
- https://www.health.harvard.edu/staying-healthy/how-to-add-core-exercises-to-your-workout-routine
