Unlocking the power of pelvic floor exercises: benefits that go far beyond what you imagine!

(5 minutes reading)

Did you know that there is a set of muscles in your body that, when well cared for, can transform your quality of life? Yes, we are talking about the pelvic floor! Although it is an area that is often forgotten, strengthening it can bring incredible benefits to men and women, at different stages of life.

During and after pregnancy: your body stronger and healthier

During pregnancy, a woman's body goes through major changes, and the pelvic floor bears much of this extra weight. Exercising this area helps prevent problems such as urinary incontinence and contributes to a faster recovery after childbirth.

Imagine being able to sneeze, laugh or cough without fear of unpleasant "accidents"? This is one of the benefits that many women report after training this area.

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More pleasure in your sex life

If you think pelvic floor exercises are just for preventing urinary problems, you’re in for a surprise! They can also spice up your sex life.

For women, this means more intense orgasms and a feeling of greater control during sex. For men, working these muscles can help improve erections and control ejaculation.

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Goodbye, incontinence!

Have you ever had that uncomfortable feeling of accidentally leaking urine while doing some activity? This problem is more common than you might think. With pelvic floor training, many people are able to regain control over their bladder.

Regularly practicing simple strengthening exercises is a natural, affordable and side-effect-free solution that can completely change the lives of those facing this difficulty.

Lower back pain and the connection with the pelvic floor

Did you know that many lower back pains are related to a weak pelvic floor? This is because this region is part of the core (the body's powerhouse), which provides stability to the spine. When the pelvic floor is not strong enough, the body can compensate by using the back muscles inappropriately, leading to tension and discomfort. Strengthening these muscles can relieve chronic lower back pain and improve posture, making everyday activities much more comfortable.

Kegel exercises: simple and effective

The famous Kegel exercises are a very practical way to work your pelvic floor. You can do them anywhere: at work, while watching TV or even in line at the supermarket.

How to get started:

1. Identify the muscles: Imagine that you need to stop the flow of urine when urinating. The muscles that allow you to stop are the muscles you should contract.
2. Practice: Contract for five seconds, relax for another five seconds, and repeat 10 to 15 times.
3. Frequency: Three times a day will do wonders for your health!

Remember : do not hold your breath or contract other muscles (such as your glutes or abs) during the exercise. This takes the effort away from where it should be concentrated, which is on the muscles that control the flow of urine.

Devices that can help

If you like tools that help streamline and facilitate the process, there are several devices that can help:

• Pelvic spheres: Small silicone spheres with increasing weight that, to be used, must be inserted into the vagina and the muscle contracted to prevent them from falling out.
• Pelvic Exercise Devices: Devices that serve as a guide or trainer for performing Kegel exercises. With or without vibration, they help create awareness in the pelvic area, thus achieving more specific exercises. Use with water-based lubricants.
• Electrical stimulation: Equipment that sends small impulses to stimulate the pelvic floor muscles.

These devices not only make your workouts more effective, but they also provide a more interactive and motivating experience. For example, pelvic floor balls challenge your muscles with gradual weights, while pelvic floor exercise devices can give you instant feedback on whether you’re doing the movements correctly. These products not only enhance your results, but they’re also a practical way for those looking to incorporate exercise into their routine.

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Common challenges and how to overcome them

Many people have trouble identifying the correct muscles when starting pelvic floor exercises. This is completely normal! If you are unsure whether you are contracting the right muscles, it is a good idea to consult a health professional, such as a specialized physiotherapist. As we said, avoid contracting your glutes or holding your breath - the exercises should be gentle and focused. And don't forget: pelvic floor exercise devices help with this and much more!

• Common mistakes in Kegel exercises :
  • Contracting the wrong muscles - Many people contract their abs, glutes or legs, which can reduce the effectiveness of the workout.
  • Overdoing the intensity - As with any muscle training, more does not mean better. Avoid doing too many repetitions.
  • Lack of regularity - To see results, it is important to maintain a consistent routine.

Positive psychological impact

Strengthening your pelvic floor doesn’t just bring physical benefits. Improving symptoms of incontinence or sexual dysfunction can have a direct impact on your self-esteem and personal confidence. Feeling more secure and confident in your body can affect many areas of your life, from your interpersonal relationships to your performance at work.

Integration with other physical practices

Pilates and yoga are excellent allies for Kegel exercises. These practices promote core strengthening, which includes the pelvic floor. They also help improve flexibility, posture and body awareness.

Conclusion

In summary, what pelvic floor exercises can do for you:

• Prevention and treatment of urinary incontinence
• More intense orgasms and greater sexual control
• Reduced lower back pain and improved posture
• Faster postpartum recovery.
• Better control of erectile function in men.
• Increased self-esteem and confidence.

Pelvic floor training is a simple change that can have a huge impact on your life. From saying goodbye to urinary incontinence to improving your sex life, the benefits are countless. So why not start today? Your body (and your confidence) will thank you!

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