Simple Strength Leixlip

Your pelvic floor plays a crucial role in among supporting your internal organs, digestion, breathing mechanics, sexual function and maintaining bladder and bowel control. Many people are unaware of how to do basic pelvic floor exercises, however they can help improve various issues such as incontinence, pelvic organ symptoms and lower back discomfort.

In this post, we’ll walk you through basic pelvic floor exercises that can help you build strength and awareness. Whether you’re new to this or looking to refine your technique, these tips will help you learn how to work your pelvic floor more effectively.

Understanding the Pelvic Floor

The pelvic floor is a group of muscles and tissues that span the bottom of your pelvis. They support the bladder, uterus (in women), rectum, and other organs, playing a role in sexual function, urination, and bowel movements.

Much like any muscle group, the pelvic floor can become either too weak or too tight. Finding a balance between relaxation and contraction is key to maintaining a healthy pelvic floor.

Step-by-Step: Basic Pelvic Floor Exercises

1. Start with Relaxation
   Before jumping into contractions, it’s essential to learn how to relax the pelvic floor fully. Start by lying down in a comfortable position, either on your back or side, with your knees slightly bent. Place one hand on your lower belly and the other on your side ribcage.Focus on your breathing:
   • As you inhale, let your belly and pelvic floor expand. You should feel your lower belly rise and your pelvic floor gently lower. On the exhale, allow your pelvic floor to naturally lift as your belly softens back toward the spine.
   This helps create body awareness and sets the foundation for understanding how to work your pelvic floor with proper control.
2. Engaging the Pelvic Floor
   Once you’ve mastered relaxation, it’s time to engage the pelvic floor muscles. On your next exhale, gently contract the muscles around the back and front passage as if you’re lifting them toward your belly button. It should feel like a subtle, inward lifting motion.For visualization:
   • Imagine picking up a small object, like a marble or blueberry, using your pelvic muscles. Lift it gently as you contract, and release it on your inhale.
   • Another helpful cue is to imagine sipping through a straw with your pelvic muscles, drawing them upwards.
   Repeat this contraction for 5-10 seconds, followed by a full relaxation of the muscles. This cycle of contraction and relaxation helps ensure a balanced workout for the pelvic floor.
3. Breathing into the Pelvic Floor
   Breathing deeply into the back of your ribcage while relaxing your pelvic floor can make a big difference in your pelvic floor health. As you inhale, expand the space around your lower ribs, allowing the pelvic floor to drop and widen. Visualize the space between your hip bones gently stretching. On the exhale, let the muscles naturally contract. This helps enhance your breathing technique and increase pelvic floor awareness.
4. Practice Reps with Hold Times
   As you get more comfortable with the exercises, aim to build up to 10 repetitions, holding each contraction for 10 seconds. Between each contraction, allow your pelvic floor to relax completely. However, keep in mind that pelvic floor needs can vary greatly from person to person. It’s a good idea to consult with a pelvic floor physiotherapist if you’re unsure about your technique or specific needs.

Why Relaxation Matters

While strengthening exercises are essential, it’s just as important to relax your pelvic floor. Failing to do so can result in muscle tightness, discomfort, and even dysfunction. Between each contraction, make sure to let go of any tension in your pelvic floor, hips, and surrounding muscles, including the glutes, thighs, and jaw.

A full range of movement—from a relaxed state to a contracted one—ensures that your pelvic floor muscles are functioning optimally, preventing problems like pelvic pain or overactivity.

When to Seek Professional Guidance

If you’re dealing with persistent pelvic floor issues or feel unsure about your technique, working with a pelvic floor physiotherapist is highly recommended. A trained professional can assess your unique needs and guide you through basic pelvic floor exercises tailored to your situation. Locally around Maynooth and Kilcock we are lucky to have some excellent pelvic floor physiotherapists. A google search will help you find your nears private clinic. If you’ve given birth recently contact the maternity hospital you attended or your GP if you are having concerns.

Conclusion

Learning how to work your pelvic floor starts with understanding the balance between contraction and relaxation. By practicing these basic pelvic floor exercises regularly, you can improve muscle , boost core stability, and enhance your overall pelvic health.

For more personalised guidance, consider consulting a pelvic floor physiotherapist. They will teach you how to work your pelvic floor muscles, based on your individual needs.

If you are planning to return to postnatal fitness, or want more guidance on basic pelvic floor exercises, check out our Mum and Baby Exercise Classes.

Please get in touch if you have would like a Free Consultation Call.