When you hear “pelvic floor” do you think tighten and squeeze? You are definitely not alone, but we are here to tell you that having a tight pelvic floor is NOT the same as having a strong pelvic floor. A properly strengthened pelvic floor has been shown to improve posture, reduce back pain, flatten those tummies, and even strengthen orgasms in sex. Who doesn’t want all of the above, right? But before we can reap the rewards of a well functioning pelvic floor, we must first recognize the signs of weakness. So we have brought in Pre / Postnatal Corrective Exercise Specialist, Core Consultant, and television host, Anna Kooiman, to share everything you need to know regarding, well, your pelvic floor.

“This lack of physical strength is incredibly common for women who have just given birth, but if you have ever experienced bladder leakage from intense exercise — running, jumping, heavy lifting — or from a sneeze or bad cough, you may also show signs of pelvic floor dysfunction. Most people don’t realize this, but the pelvic floor is actually a sling of muscles that is literally the bottom or ‘floor’ of our core and is one that both contracts AND relaxes.” 

“The good news is we can improve these symptoms by focusing on specific exercises in a specific order. A lot of traditional exercises can actually damage the pelvic floor, especially after giving birth, if the core has not been restored properly. My Strong Sexy Mammas home fitness program was designed to solve this problem. Not to put shade on the infamous kegels exercise (which we are still fans of), but kegels were never meant to just be squeeze squeeze squeeze. Some women actually have pelvic floor dysfunction caused from the inability to relax and let go. Confusing, I know, but in order to refine this process we also need to improve our core and glute strength, stretch our hips, strengthen our posture muscles, and learn proper breathing mechanics.”

“I have a FREE pelvic floor guide that includes many exercises and educational videos, but in the meantime here are my top 3 foundational exercises to rev up your core and transform your pelvic floor:”

GLUTE BRIDGES:

How To: Lie face up on the floor, with your knees bent and feet flat on the ground hip-width apart. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Activating both glutes and core counterbalances the pull of the pelvic muscles which in turn helps to maintain length of the pelvic floor. 

HEEL SLIDES:

How To: Lay down on your back with knees bent and feet flat focusing on pressing your low back down into the floor, engaging your core. As you exhale, think about squeezing your pelvic floor muscles and slowly slide one heel out straight and then slide it back up. Repeat 5-10 times per side. This is a great starting exercise to get in touch with your deep core muscles and to practice feeling that activation. 

BENT KNEE FALLOUTS:

How To: Lay down on your back with knees bent and feet flat. Focusing on pelvic stability, slowly let one knee fall out to the side, then return to starting position and repeat. 

To get the rest of Anna  Kooiman’s Top 10 Foundation Exercises click this LINK and download the Strong Sexy Mammas Core After Kids Guide and Video Training. Be sure to also watch her new syndicated show, Your Day with Anna Kooiman, launching January 9th, 2023. 

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