Every month, we introduce a new Guest Editor to share his or her musings on wellness, beauty, lifestyle and beyond. This month, we invited wellness guru Lauren Gleisberg to take part. Keep reading for her pelvic floor workout. [Editor's note: It's important to note that the following article is not intended to serve as medical advice. We always recommend first consulting your licensed healthcare professional.]
Let’s start with a quick anatomy lesson. The pelvic floor consists of muscle and connective tissue that spans the area underneath the pelvis. You can think of the pelvic floor as a hammock, stretching from the pubic bone at the front of the body to the end of the tail bone. The pelvic floor functions to physically support digestive and reproductive organs that sit above it.
The core and pelvic floor are often discussed together because they work together as a system. They are strengthened simultaneously to assist us not only during workouts but also through everyday movements.
Why Every Woman Should Do Pelvic Floor Workouts
We all have pelvic floor muscles. We all have core muscles. Right? Just like every other muscle in our body, as we age, those muscles will weaken. The symptoms associated with a weak pelvic floor and core will affect us all. Therefore, it only makes sense for ALL women to be strengthening these areas.
Restorative: Pregnancy and childbirth put a lot of pressure and stress on the pelvic floor and core, weakening these muscles. It is especially important for moms who are newly postpartum and those who had children years ago to regularly include these workouts.
Preventative: It’s anti-aging. As we age, our pelvic floor loses strength and therefore, doesn’t function to its fullest. All women should be doing these exercises for preventative measures.
Your 10-Minute Pelvic Floor Workout
First, you need to know how to “find” and “activate” the pelvic floor. The majority of women cannot properly engage this area.
Bathroom Test: While you are going to the bathroom, stop the flow of your urine mid-stream. As you stop, think of drawing those muscles up to the belly button. This “lift” is the pelvic floor activation.
Heel Drops
Complete 2 sets of 10 reps on each side
Lie on your back with your knees bent. Bring your fee tup so that your calves are parallel with the ground. Slowly lower one foot down, just touching the ground without letting the weight transfer. Bring that foot backup to the starting position. Continue with the other side.
Heel Slides
Complete 2 sets of 10 reps on each side
Lie on your back with your knees bent and feet flat on the ground. Slide one foot away from you, allowing your leg to straighten. Slowly return to starting position. Continue for several reps and then complete on the other side.
Dead Bugs
Complete 2 sets of 10 reps on each side
Lie on your back with your knees bent. Bring your feet up so that your calves are parallel with the ground. Straighten your arms toward the ceiling. Push your belly button to your spine as you simultaneously extend one leg straight out and the opposite arm straight overhead a few inches above the ground. Return to starting position and continue with the opposite arm and leg.
My Results & Experience
I went from having diastasis recti and a weak pelvic floor and core (so weak that I could barely hold a plank for 10 seconds and I peed myself when completing jump squats) to having the flattest, strongest, leanest core of my life (even after a baby!)
These photos are five months apart:
If you are interested in a full program of these workouts, I suggest my Pelvic Floor + Core Plan. I designed this for every woman at any stage: new moms, moms who’ve had children years ago and women who aren’t moms.
Photos: Courtesy of @laurengleisberg/Instagram