Pelvic Floor Exercises (or Kegel's):
Pelvic floor muscles are the layer of muscles that support the organs the bladder and bowel in men, and bladder, bowel and uterus in women. To view a page written specifically for our male readers, please click here for
Kegel Exercises Men.
These muscles are a bit like a sling or platform. They extend from the pubic bone (at the front) to tailbone or coccyx (at the base of your spine) and between sitting bones (side to side).
SEE -Anatomy of urinary bladder and pelvis with pelvic floor muscles (dark red curve). They are part of what we call “core” muscles. Others are your diaphragm, transverse abdominus (the one that flattens your tummy) and multifidus (either side of lumbar spine) All of these muscles are activated and strengthened during exercise. Below is another perspective on your pelvic floor muscles.
You have a couple of options, so read instructions carefully. You'll truly benefit. Don't worry if you don't get it at first, I guarantee that, with practice, you'll manage. Good luck!
Why do these muscles weaken? At this stage, it would be useful to read through the these reasons and the RISK FACTORS here at:
Bladder Control Exercise
you need to avoid, before going further. Then come back to this page. You will need to eliminate these factors, or at least modify them, before you will be able to enjoy the full benefits.
You may also wish to know more about MENOPAUSE. For an Holistic Doctor’s account of Menopause, visit this link for valuable insight into the
What are the Benefits?
improved control over bladder and bowel function
reduced risk of prolapse (i.e. 'sagging' of internal organs)
better recovery from childbirth and surgery
increased sexual sensation and orgasmic potential
increased social confidence and quality of life.
Strong muscles provide support to the organs above.They help hold you upright
They are integral in “turning on” other abdominal muscles such as the transverses abdominals for developing core strength in pilates.
They work with back muscles to stabilise and support the spine.
If you would like to evaluate your incontinence problem, at this website you'll find an excellent self-test: SELF-EVALUATION for INCONTINENCE . You’ll also find heaps of useful facts and tips regarding this difficult disorder.
TIP Strangely, it is beneficial to hold visiting the toilet from as long as is comfortable to "train" those muscles to hold the load. That in itself, is one of our pelvic floor exercises. Also, drink lots of water because the bladder has difficulty coping if you are not properly hydrated.
How about giving your guests a little entertainment when they use your loo?
They’ll exit with a smile on their face, apart from learning something new with this little POEM. Right-click to download this PDF file here.
Below the video explains a little more about the Pelvic Floor Technique....
BELOW you have access to our online Correct Posture Test which will help you to discover exactly what stretches will be of benefit to you. This is available when you receive for our monthly newsletter. The NEWSLETTER, (called NEWSY PILATES STUFF), provides useful illustrated information about exercises and stretches, a little bit of gossip, and video stretches - and of course it's FREE. The form below is a simple one and requires little time to complete.
Over 50? You'll find heaps of great FREE 2-minute videos to help with your exercise routine with full instructions to help you along the way..Click here:
Over 50's Workouts
Check out our full body workout DVDs - you're sure to find one that is just right for you. There are 4: Core Strength Exercises, Stability Ball Exercises, Resistance Band Exercises & Stretching Exercises. Click: