Your bottom may not be at the top of our mind when you’re working out! Running from the pubic bone to the base of your spine at the back, your pelvic floor muscles support your bladder and bowel, and as you get older, these muscles get weaker.
Engaging your pelvic floor early in life will assist in keeping them strong and help to promote more fluidity and flexibility in the hip, preventing stress, incontinence and lower back pain.
Find the right muscles:
To identify your pelvic floor muscles, stop urination in mid-stream. If you succeed, you've got the right muscles. Once you've identified your pelvic floor muscles, you can undertake Kegel exercises (pelvic floor exercises) in any position.
Hold and contract:
To perform a Kegel exercise, tighten your pelvic floor muscles, hold for five seconds, and then relax for five seconds. Try it four or five times in a row. Work your way up to keeping the muscles contracted for ten seconds at a time, relaxing for ten seconds in between exercises. Yes, you can do this anywhere and at any time and no one will know! Stuck in traffic? Squeeze in a workout (pardon the pun).
Maintain your focus:
For best results, focus on tightening only your pelvic floor muscles, taking care not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath.
Aim for at least three sets of ten repetitions a day.
The do’s and don’ts:
When engaging your pelvic floor:
This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more information.