A proficient Pilates practitioner recommends this particular exercise for fortifying your pelvic floor regardless of age.
Pelvic floor exercises, such as Kegels, play a significant role in maintaining pelvic health for women at every stage of life, particularly during midlife. These exercises strengthen the pelvic floor muscles, which support the bladder, uterus, and rectum, contributing to better bladder and bowel control [2][4].
As women age and their hormones change, their pelvic floor muscles can weaken, especially after menopause. This weakening can lead to issues like urine leaks and a feeling of pressure or "falling out" (pelvic organ prolapse) [2]. By strengthening the pelvic floor, women can counteract these changes, reducing discomfort during daily activities and improving their quality of life.
Strengthening the pelvic floor also has benefits for sexual function. It improves vaginal tone, enhances lubrication, boosts blood flow to the genital area, and aids arousal, making orgasm easier [1][4].
In addition to Kegels, exercises like squats, pelvic floor bridges, bird dog core activations, and wall sits can engage and strengthen the pelvic floor, improving pelvic stability, posture, mobility, and helping prevent injuries [3].
Regular pelvic floor exercises, performed two or three times per week, should be incorporated into a workout routine for pelvic floor strengthening. These exercises can be done anywhere, even during daily activities like driving or at work, making adherence easier.
For midlife women, these exercises are a key proactive approach to maintain pelvic health, mitigate menopausal changes, and improve quality of life across multiple domains. Consulting a healthcare provider or pelvic health physical therapist can optimize exercise techniques and individualize care when needed [2].
Pelvic floor exercises are crucial at every stage of life. To perform the exercises, sit on a small Pilates ball or in a comfortable position with a lengthened spine. Inhale gently, allowing the pelvic floor to relax, followed by exhalation and drawing the tailbone, pubic bone, and sit bones towards each other and up towards the belly button. Perform the exercise slowly with a pause at the end of each exhalation to feel the contraction.
Experts like Vanessa Michielon, a Pilates, yoga, and dance expert who founded the Transformative Movement Method, emphasize the importance of pelvic floor strength for women in midlife. Michielon recommends a particular pelvic floor exercise that can be incorporated into warm-ups or cool-downs, and requires a Pilates ball.
It's important to note that before trying new pelvic floor exercises, consulting a healthcare professional is recommended. Decreased oestrogen levels can negatively affect pelvic floor muscular tone, so it's essential to ensure exercises are suitable for individual needs.
In summary, the benefits of pelvic floor exercises include improved bladder and bowel control, enhanced sexual function, support and relief from pelvic organ prolapse symptoms, increased pelvic stability and core strength, and the convenience to perform them anywhere. These exercises are a crucial part of maintaining pelvic health for women at every stage of life.
- As women approach menopause, the weakening of pelvic floor muscles can be counteracted through regular pelvic floor exercises, contributing to better bladder and bowel control.
- Expert Vanessa Michielon suggests incorporating pelvic floor exercises into daily routines, such as warm-ups or cool-downs, and recommends these exercises for women in midlife.
- Healthcare professionals should be consulted before trying new pelvic floor exercises, especially for women dealing with decreased oestrogen levels, to ensure the exercises are suitable for individual needs.
- In addition to Kegels, other exercises like squats, pelvic floor bridges, wall sits, and bird dog core activations, can engage and strengthen the pelvic floor, improving pelvic health and quality of life for women at every stage.
