This little group of muscles is so often left off the list in the struggle to shed those post baby kilos – and yet they are literally the foundation for the core of the body!
Pilates is actually one of the best exercise programs to help women rebuild their pelvic floor post pregnancy or during menopausal changes.
More than a million Australians suffer from light bladder leakage (LBL), yet 95 per cent of these females neglect the important pelvic floor exercises, which are so essential in managing and preventing the condition.
Pregnancy and childbirth rank in as the number one cause of LBL, accounting for more than 80% of cases.
I speak to a lot of mums who are delighted by the impact that a few simple ‘DIY’ steps can have on something that has such a big impact on their lives.
Where there is a will there is a way
More than 90 per cent of LBL sufferers surveyed as part of the new Poise Pilates Pulse were keen to take action to relieve or even eliminate their symptoms but more than half admitted they simply forgot.
People mistakenly believe pelvic floor exercises are difficult or time consuming – they are neither!
It’s all about adopting a routine and sticking to it to improve bladder issues.
Simple things like – if you are stuck in traffic, sitting at your desk or even waiting to cross the road, seize the opportunity to exercise your pelvic floor muscles. No one will know!
Pelvic floor muscles are the foundation for the core of the body. They help keep the pelvis stable and support our organs in the lower abdomen such as the bladder and uterus.
We focus on strengthening these muscles during Pilates.
Routines such as the Poise Wellbeing Workout are designed for women of all fitness levels, to support the core and build pelvic floor strength improving both body and mind.
My Top Tips:
- Think about a four-point diamond from the pubic bone, to the tail bone and the two sit bones, picture the four points drawing up through the centre of the pelvis
- Stand on one leg and balance for 5-10 seconds, you may need to hold a wall to begin with and gradually increase the time you can hold the leg up. Following this, repeat on the other side.
- Make sure you inhale through the nose and out through the mouth as the diaphragmatic (deep breathing) movement encourages the lift of the pelvic floor
Click here to discover more pelvic floor exercises.