Pelvic Floor Exercises include all exercises that emphasize upon the lower body movements, particularly the pelvic, entire hip, region. These exercises are performed on the floor, using basic supportive aids like yoga mats that provide cushion to the body and aid better, controlled body movement. Pelvic Floor Exercises are stressed upon by most gym experts since they involve some of the biggest muscle groups in the body and the abdominal core, apart from engaging many upper body muscles, helping to tone-up the entire body. Secondly, stronger pelvic and core muscles mean greater support for other exercises.
Pelvic Floor Exercises engage muscles in and around the pelvis, including many muscles that support and affect functioning of organs like the kidney and bladder. They also help to maintain proper posture of the back, prevent spinal deformities and everyday problems like backache. Pelvic muscles also play an important role in bodily functions like digestion. Ensuring strength of pelvic muscles also means boosting the overall metabolism, which helps to fasten the progress towards the fitness goals.
Pelvic Floor Exercises are able to increase the blood circulation in the pelvic region that helps to prevent lifestyle-induced health problems like piles. Pelvic Floor Exercises are ideally suited for those who are seeking to lose weight along the lower body and pregnant women whose pelvic area is about to undergo unavoidable trauma. Strong pelvic muscles are integral to performing optimally in sexual activities. Pelvic Floor Exercises can be attempted even by those who are not regular to the gym or have a basic level of overall physical conditioning. This kind of exercising induces a minimal squeeze along the pelvic muscles through a controlled press and release technique.
Pelvic Floor Exercises can be done for short durations, repeatedly during the day. Each of these workouts needs to be done for just about 10 minutes each. These exercises are so effective that even bladder control problems can be cured to a certain extent. Apart from those who have been diagnosed with arthritic condition of the hip bone, all other people can undertake Pelvic Floor Exercises.
These exercises stress upon a focal point in the pelvis from where many layers of muscles stretch to the front and back of legs and the buttocks. Please understand that there are two, primary pelvic muscles that support nearly all of the lower body actions including bending, sitting and squatting. These muscles are also responsible for controlling bodily actions like the urge to pass urine or stools, i.e. they are indirectly interconnected to the entire gastro-intestinal circuit.
While attempting Pelvic Floor Exercises, ensure that you don’t hold your breath. You need to develop a habit of being able to pull-in the pelvic muscles and hold them in that position for about a minute. You need to mentally figure-out the central portion of the lower abdominal region which forms the main point (pressing point) where the pelvic muscles are pressed upon. Secondly, you shouldn’t clench the stomach muscles when trying to identify your pelvic muscles. Don’t try to overdo the exercise for the first week. Start with only three sets of five reps each. You can do this up to twice a day, during the first week. Gradually, you can increase the duration and intensity of these ‘pelvic crunches’. Here, it is vital to hold-in the muscles for as long as possible, i.e. until you start feeling a pinching feeling in the abdomen.