Your pelvic floor may be hidden from view, but its importance to your health and well-being is undeniable. These often-overlooked muscles serve as the foundation of your body’s core, influencing everything from bladder control to sexual satisfaction. Whether you’re preparing for childbirth, recovering postpartum, or seeking greater core stability, a healthy and strong pelvic floor is essential for every stage of life. By taking care of this powerful network of muscles, you enhance not only your physical health but also your quality of life.
What is the Pelvic Floor?
The pelvic floor is a powerful sling of muscles, often likened to a supportive hammock, that stretches from your pubic bone to your tailbone. These muscles are the quiet yet essential foundation, holding up the uterus, bladder, and bowel, while allowing the urethra, vagina, and anus to pass through with ease and strength.
Your pelvic floor muscles are the unsung heroes of your body, controlling bladder and bowel movements and playing an important role in your intimate experiences. Because these muscles are responsible for such vital functions, keeping them strong is key to your overall wellness.
Reasons You Could Be Struggling with Your Pelvic Floor
Your pelvic floor is central to your overall well-being, but certain life changes and habits can lead to its weakening. Understanding these causes is the first step toward reclaiming your strength and balance. Here are some common reasons:
Pregnancy and Childbirth
The demands of pregnancy and the strain of childbirth can significantly weaken your pelvic floor, leaving you vulnerable to incontinence or pelvic organ prolapse. These changes are natural but deserve care and attention.
Menopause
During menopause, hormonal shifts—particularly the decrease in estrogen—can lead to a loss of muscle tone in your pelvic floor. These changes can affect bladder control and increase the risk of pelvic health issues, but they can be managed with focused care and exercises.
Prolonged Sitting or Poor Posture
Spending long periods sitting or maintaining poor posture can weaken the pelvic floor by putting continuous pressure on these muscles. Improving posture and incorporating movement throughout the day can help alleviate this strain.
Vaginal Microbiome Imbalance
An imbalance in the vaginal microbiome can affect not only vaginal health but also the pelvic floor. Infections or chronic irritation can lead to inflammation in the pelvic area, which may weaken the surrounding muscles and impact overall pelvic health. We’ll explore this more in-depth later, but it’s an important connection to keep in mind when considering pelvic floor strength.
How to Do Kegels: A Step-by-Step Guide
Now that you’ve gained a deeper understanding of your pelvic floor and its vital role in your well-being, it’s time to introduce Kegel exercises. These small yet powerful movements are designed to strengthen your pelvic muscles, helping you reconnect with your body and enhance your control. Let’s explore how to make your Kegel routine both effective and empowering, turning it into a practice you’ll look forward to.
1. Find Your Pelvic Floor Muscles
The first step to mastering Kegels is connecting with your pelvic floor muscles. These powerful yet often unnoticed muscles can be located by imagining the sensation of stopping the flow of urine, but there's a more mindful approach. Instead of relying on that technique, try sitting comfortably, taking a deep breath, and gently engaging the muscles that create a subtle lift in your pelvic area. This is your pelvic floor at work—the foundation of your core. With each controlled contraction, you’re harnessing the strength that supports your body’s most vital functions.
2. Contract and Release
Now that you’ve found your pelvic floor muscles, it’s time to engage them with mindful intention. Gently contract your pelvic floor, holding the squeeze for a count of five seconds, and then slowly release. This rhythmic contract-and-release motion is simple but powerful, building strength and control over time. Picture it as a gentle, internal flow—a movement that enhances your body’s grace and endurance from within.
Start with 10 repetitions, gradually increasing as your muscles strengthen. With each movement, you’ll feel a growing sense of mastery and connection to your body, empowering you in new ways.
3. Incorporate Breathing
To make your Kegel exercises even more effective, pair them with deep, intentional breathing. As you inhale, relax your pelvic floor, allowing the muscles to fully release. On the exhale, gently contract and lift the muscles. Synchronizing your breath with your movements helps promote relaxation and control, turning your practice into a mindful and calming experience.
4. Elevate Comfort with a Vaginal Moisturizing Gel
Comfort is crucial when performing Kegel exercises. Your pelvic muscles are delicate, and sometimes dryness or discomfort can detract from your focus. By applying a vaginal moisturizing gel, you can ensure a smooth and comfortable experience, allowing your muscles to contract and release without friction or irritation.
Hydration is not only essential for your skin but also for your internal tissues. The moisturizing gel protects your vaginal tissues and enhances the effectiveness of your Kegels. With added comfort, you’ll be able to focus entirely on your movements, making each contraction more intentional and impactful.
5. Be Consistent for Best Results: Make Kegels a Part of Your Routine
Like any other form of exercise, consistency is key when it comes to seeing results from your Kegels. Aim to incorporate these exercises into your daily routine, practicing three sets of contractions each day. You can perform them while sitting at your desk, standing in line, or even lying down in a moment of quiet relaxation. The beauty of Kegels is that they’re invisible, allowing you to strengthen your pelvic floor anytime, anywhere.
Over time, your dedication will pay off. You’ll notice improvements in bladder control, core strength, and even more intense, intimate sensations. With consistency, you can unlock the full potential of your pelvic floor, giving you more control over your body and greater confidence in your intimate experiences.
6. Avoid Overworking the Muscles
Like any workout, it’s important not to overdo it. Be mindful of how your body feels as you perform Kegels. If you experience any discomfort or fatigue, give your pelvic floor a rest. Proper technique and pacing will ensure long-term benefits without strain.
The Microscopic Secret: How the Vaginal Microbiome Supports Pelvic Strength
Often underestimated, the vaginal microbiome is a delicate yet powerful ecosystem of bacteria that plays a crucial role in maintaining vaginal health—and its influence may extend far beyond that. Researchers are now uncovering the potential link between a well-balanced microbiome and the strength of the pelvic floor, suggesting that these microscopic allies might be doing more for your body than you realize.
This vibrant community of bacteria, known as the vaginal flora, does everything from safeguarding against infections to promoting overall vaginal well-being. And in 2022, a groundbreaking study revealed that women with higher levels of lactobacilli, the beneficial bacteria, had significantly stronger pelvic floors after childbirth. This finding shines a light on the intricate relationship between nurturing your microbiome and supporting your pelvic floor, showing that the health of these tiny organisms could directly influence your body’s core strength over time.
Here are a couple ways to keep your vaginal flora thriving:
1. Avoid Harsh Cleansers and Douching
Harsh soaps, scented products, and douching can disrupt the natural balance of good bacteria that your body relies on to maintain a healthy vaginal environment. Instead of using products that strip away these essential defenses, choose pH-balanced care designed to work with your body’s natural processes. Patented Bio-Match® technology, for example, helps maintain optimal pH levels, promoting a healthy vaginal ecosystem without the use of parabens, petrochemicals, harsh soaps, or artificial fragrances. While your body naturally cleanses internally, it’s important to gently cleanse the vulva with pH-balanced products to maintain external freshness and support overall vaginal health.
2. The Role of Antibiotics and Probiotics
While antibiotics are essential for treating bacterial infections, they can also disrupt the balance of beneficial bacteria in your body, particularly in the gut and vaginal microbiome. This imbalance can lead to side effects like yeast infections or digestive issues.
To help restore balance, using a vaginal suppository can directly replenish beneficial bacteria in the vaginal microbiome. These suppositories are designed to support a healthy vaginal environment, especially after antibiotic use, promoting overall vaginal health and preventing infections.
As always, it’s important to speak to your healthcare provider before starting any new treatment, especially after taking antibiotics, to ensure it’s the best approach for your individual health needs.
Strengthening Your Foundation for Lifelong Wellness
Taking care of your pelvic floor isn’t just about strengthening muscles—it’s about reconnecting with your body and embracing your well-being from the inside out. Whether you're navigating postpartum recovery, managing the effects of menopause, or simply looking to improve your core stability, tending to your pelvic floor will bring lasting benefits that ripple through every aspect of your life.
By incorporating Kegels, maintaining balance in your vaginal microbiome, and staying mindful of your body’s needs, you’ll build a foundation of strength that supports you at every stage. Your pelvic floor is a powerful ally—nurture it, and you'll discover newfound confidence, resilience, and control in the process.
