Deep Core Exercises For Strong Pelvic Floor

Introduction

A strong pelvic floor is essential for overall health and fitness, playing a crucial role in core stability, bladder control, and even sexual function. Deep core exercises specifically target these muscles, offering numerous benefits. This article will introduce you to 9 new deep core exercises that can help strengthen your pelvic floor and improve your quality of life.

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What is the Pelvic Floor?

The pelvic floor is a group of muscles and tissues that span the bottom of the pelvis, forming a supportive hammock for the pelvic organs, including the bladder, rectum, and for women, the uterus. These muscles are vital for maintaining continence, supporting core stability, and contributing to sexual health.

Anatomy of the Pelvic Floor

• Muscles Involved: The pelvic floor comprises the levator ani, coccygeus, and associated connective tissue. The levator ani itself includes the pubococcygeus, puborectalis, and iliococcygeus muscles.
• Functions of the Pelvic Floor: These muscles support pelvic organs, control the release of urine and feces, and play a role in sexual function by providing strength and endurance during intercourse.

Importance of Pelvic Floor Health

• Incontinence Prevention: A strong pelvic floor helps prevent urinary and fecal incontinence by maintaining proper control over bladder and bowel movements.
• Core Stability: The pelvic floor muscles are a key component of the core, working in conjunction with the diaphragm, deep abdominal muscles, and back muscles to provide stability and support.
• Sexual Health: A healthy pelvic floor enhances sexual function by improving sensation and control during intercourse, benefiting both men and women.

Understanding the anatomy and function of the pelvic floor underscores the importance of keeping these muscles strong and healthy. Now, let’s delve into why focusing on deep core exercises is essential.

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Why Focus on Deep Core Exercises?

Deep core exercises are essential because they target the muscles that provide foundational support for the entire body. These muscles, including the pelvic floor, are crucial for maintaining posture, balance, and overall stability.

Explanation of Deep Core Muscles

• Deep Core vs. Superficial Core Muscles: The deep core muscles include the transverse abdominis, pelvic floor muscles, multifidus, and diaphragm. These differ from the superficial core muscles like the rectus abdominis and obliques, which are more visible and involved in larger movements.
• Importance of Strengthening Deep Core Muscles:
  • Improved Posture: Strong deep core muscles support the spine and pelvis, promoting better posture and reducing the risk of back pain.
  • Enhanced Stability and Balance: These muscles provide a stable base for movement, improving balance and coordination.
  • Support for Pelvic Organs: A strong deep core helps to support and maintain the position of pelvic organs, reducing the risk of prolapse.

Focusing on deep core exercises ensures that you are building a solid foundation for all physical activities, from daily tasks to intense workouts.

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Benefits of a Strong Pelvic Floor

A strong pelvic floor offers numerous benefits beyond just core stability. Here are some of the key advantages:

• Prevention of Pelvic Floor Disorders: Regular exercise can help prevent conditions like incontinence and pelvic organ prolapse, which are often caused by weak pelvic floor muscles.
• Enhanced Sexual Function: Strong pelvic floor muscles improve blood flow and nerve function, enhancing sexual sensation and function for both men and women.
• Better Core Stability: As a critical part of the core muscle group, the pelvic floor contributes to overall stability, helping you maintain balance and prevent injuries.
• Improved Athletic Performance: Athletes can benefit from a strong pelvic floor, as it supports efficient movement and reduces the risk of injury.
• Reduced Lower Back Pain: Strengthening the pelvic floor can alleviate lower back pain by providing better support for the spine and pelvis.

These benefits highlight the importance of incorporating pelvic floor exercises into your fitness routine. Next, we’ll discuss how to engage your pelvic floor correctly.

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How to Engage Your Pelvic Floor

Engaging your pelvic floor correctly is crucial for getting the most out of your exercises. Here’s how you can do it:

Explanation of Pelvic Floor Engagement

• Identifying the Pelvic Floor Muscles: Imagine you are trying to stop the flow of urine or hold in gas. The muscles you engage are your pelvic floor muscles.
• Proper Engagement: To engage your pelvic floor, gently contract these muscles by lifting them upwards and inwards. Avoid holding your breath or tightening your buttocks and thighs.

Tips for Proper Engagement

• Breathe Normally: Make sure to breathe steadily while engaging your pelvic floor to avoid creating unnecessary tension.
• Gentle Contractions: Avoid over-contracting. Aim for a gentle lift rather than a strong squeeze.
• Regular Practice: Practice engaging your pelvic floor throughout the day, not just during exercises. This can help you maintain awareness and control over these muscles.

Common Mistakes to Avoid

• Over-Activating or Under-Activating: Finding the right balance is key. Over-activating can cause muscle fatigue, while under-activating won’t provide the desired benefits.
• Poor Posture: Maintain a neutral spine and avoid slouching to ensure proper alignment and engagement of the pelvic floor.

Mastering the engagement of your pelvic floor will enhance the effectiveness of the exercises we’ll explore next. But before that, let’s look at some warm-up exercises.

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Warm-Up Exercises

Warming up before engaging in deep core exercises is essential to prepare your muscles and prevent injury. Here are some effective warm-up routines:

Importance of Warming Up

• Increased Blood Flow: Warming up increases blood flow to the muscles, improving flexibility and reducing the risk of injury.
• Improved Muscle Performance: A good warm-up primes your muscles for the workout ahead, enhancing performance and effectiveness.

Suggested Warm-Up Routines

1. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, engaging your core and pelvic floor. Hold for a few seconds and release. Repeat 10-15 times.
2. Cat-Cow Stretches: Start on all fours. Inhale and arch your back (Cow Pose), then exhale and round your back (Cat Pose). Repeat 10-15 times, focusing on your breath and core engagement.
3. Deep Breathing Exercises: Sit or lie comfortably. Inhale deeply through your nose, expanding your diaphragm. Exhale slowly through your mouth. Repeat for 5-10 breaths, focusing on relaxing and engaging your core.

Warming up properly sets the stage for a safe and effective workout, ensuring that your muscles are ready for the deep core exercises to follow.

9 New Deep Core Exercises For Strong Pelvic Floor

1. Pelvic Floor Activation

The first exercise in our routine is the Pelvic Floor Activation, a foundational move that helps you engage and strengthen your pelvic floor muscles effectively.

Step-by-Step Instructions

1. Starting Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides.
2. Engage Your Pelvic Floor: Imagine you are trying to stop the flow of urine and hold in gas simultaneously. This action will engage your pelvic floor muscles.
3. Lift and Hold: Gently lift your pelvic floor muscles upward and inward, holding the contraction for 5-10 seconds. Be sure to keep breathing normally.
4. Release: Slowly relax the muscles and rest for a few seconds.
5. Repeat: Perform 10-15 repetitions, ensuring each contraction is controlled and deliberate.

Tips for Proper Form

• Focus on Gentle Contractions: Avoid over-contracting the muscles. The lift should be gentle and controlled.
• Maintain Relaxed Breathing: Do not hold your breath. Breathe naturally throughout the exercise.
• Consistent Practice: Incorporate this exercise into your daily routine to build awareness and strength in your pelvic floor muscles.

Benefits for the Pelvic Floor

• Enhanced Muscle Awareness: Helps you become more aware of your pelvic floor muscles and how to engage them properly.
• Strength and Endurance: Builds the strength and endurance of your pelvic floor, which is crucial for preventing incontinence and supporting pelvic organs.
• Foundation for Other Exercises: Provides a solid foundation for more advanced deep core exercises.

Regular practice of Pelvic Floor Activation can significantly improve the strength and function of your pelvic floor muscles, making it easier to progress to more challenging exercises.

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2. Deep Squats with Pelvic Floor Engagement

Deep Squats are an excellent exercise for strengthening the legs and glutes, and when combined with pelvic floor engagement, they become a powerful move for core stability and pelvic health.

Step-by-Step Instructions

1. Starting Position: Stand with your feet shoulder-width apart, toes slightly turned out.
2. Engage Your Core and Pelvic Floor: Before you begin the squat, engage your core and pelvic floor muscles by lifting them gently upwards and inwards.
3. Lower into a Squat: Bend your knees and lower your hips back and down as if sitting into a chair. Keep your chest lifted and back straight.
4. Hold the Position: When you reach the bottom of the squat, hold the position for 2-3 seconds, maintaining the engagement of your core and pelvic floor.
5. Rise Up: Press through your heels to return to the starting position, keeping your pelvic floor engaged.
6. Repeat: Perform 10-15 repetitions, focusing on maintaining proper form and muscle engagement throughout.

Tips for Proper Form

• Knees Over Toes: Ensure your knees are tracking over your toes and not collapsing inward.
• Neutral Spine: Keep your back straight and chest lifted to maintain a neutral spine position.
• Controlled Movement: Move slowly and deliberately, focusing on the engagement of your pelvic floor and core muscles.

Benefits for the Pelvic Floor and Overall Core Strength

• Enhanced Pelvic Floor Strength: The added resistance of the squat motion increases the challenge to your pelvic floor muscles, promoting strength and endurance.
• Improved Core Stability: Engaging your core muscles during the squat enhances overall core stability and support.
• Leg and Glute Strength: Builds strength in the legs and glutes, contributing to better overall fitness and support for the pelvic floor.

Deep Squats with Pelvic Floor Engagement are a highly effective exercise for strengthening both the lower body and core, making them an essential part of your fitness routine.

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3. Bridge Pose with Pelvic Floor Focus

The Bridge Pose is a versatile exercise that targets the glutes, hamstrings, and lower back while also allowing you to focus on engaging your pelvic floor muscles.

Step-by-Step Instructions

1. Starting Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides, palms facing down.
2. Engage Your Pelvic Floor and Core: Lift your pelvic floor muscles gently upwards and inwards, and engage your core.
3. Lift Your Hips: Press through your feet to lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
4. Hold the Position: Hold the bridge position for 5-10 seconds, maintaining the engagement of your pelvic floor and core muscles.
5. Lower Down: Slowly lower your hips back to the starting position, releasing the engagement of your muscles as you do.
6. Repeat: Perform 10-15 repetitions, focusing on maintaining proper form and muscle engagement throughout.

Tips for Proper Form

• Feet Placement: Keep your feet hip-width apart and ensure they are flat on the floor.
• Hip Alignment: Avoid over-arching your back or letting your hips sag. Aim for a straight line from shoulders to knees.
• Controlled Breathing: Breathe steadily throughout the exercise, avoiding holding your breath.

Benefits for the Pelvic Floor and Glutes

• Strengthens Glutes and Hamstrings: The Bridge Pose effectively targets the glutes and hamstrings, enhancing lower body strength.
• Enhances Pelvic Floor Engagement: Focusing on pelvic floor engagement during the lift helps strengthen these muscles.
• Improves Core Stability: Engaging the core muscles throughout the exercise enhances overall stability and support for the spine.

The Bridge Pose with Pelvic Floor Focus is an excellent exercise for strengthening the lower body and core, making it a valuable addition to any fitness routine.

4. Bird Dog with Pelvic Floor Engagement

The Bird Dog exercise is excellent for improving balance and core strength, while also engaging the pelvic floor muscles.

Step-by-Step Instructions

1. Starting Position: Begin on your hands and knees in a tabletop position. Ensure your wrists are directly under your shoulders and your knees are under your hips.
2. Engage Your Core and Pelvic Floor: Lift your pelvic floor muscles gently upwards and inwards, and engage your core by drawing your navel towards your spine.
3. Extend Opposite Arm and Leg: Simultaneously extend your right arm forward and your left leg backward, creating a straight line from your fingertips to your toes.
4. Hold the Position: Hold the position for 5-10 seconds, maintaining the engagement of your core and pelvic floor.
5. Return to Start: Slowly return to the starting position and switch sides, extending your left arm and right leg.
6. Repeat: Perform 10-15 repetitions on each side, focusing on maintaining proper form and muscle engagement throughout.

Tips for Proper Form

• Neutral Spine: Keep your back straight and avoid arching or sagging your spine.
• Hip Alignment: Ensure your hips remain level and do not tilt to one side.
• Controlled Movement: Move slowly and deliberately, focusing on the engagement of your pelvic floor and core muscles.

Benefits for the Pelvic Floor and Core Stability

• Improved Balance and Coordination: The Bird Dog exercise enhances balance and coordination by challenging your stability.
• Core Strength: Engaging your core muscles throughout the movement strengthens the entire core, including the pelvic floor.
• Enhanced Pelvic Floor Engagement: Focusing on pelvic floor engagement during the exercise helps strengthen these muscles, contributing to overall core stability.

The Bird Dog with Pelvic Floor Engagement is an effective exercise for improving balance, coordination, and core strength, making it a valuable addition to your fitness routine.

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5. Plank with Pelvic Floor Focus

The Plank is a fundamental core exercise that, when done with pelvic floor engagement, can significantly enhance your core strength and stability.

Step-by-Step Instructions

1. Starting Position: Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
2. Engage Your Core and Pelvic Floor: Lift your pelvic floor muscles gently upwards and inwards, and engage your core by drawing your navel towards your spine.
3. Hold the Plank: Maintain this position for 20-30 seconds, focusing on keeping your body straight and your pelvic floor engaged.
4. Release and Rest: Lower your knees to the floor and rest for a few seconds before repeating.
5. Repeat: Perform 3-5 repetitions, gradually increasing the hold time as your strength improves.

Tips for Proper Form

• Body Alignment: Ensure your body forms a straight line from head to heels, avoiding any sagging or lifting of the hips.
• Elbow Placement: Keep your elbows directly under your shoulders to maintain proper alignment and support.
• Steady Breathing: Breathe steadily throughout the exercise, avoiding holding your breath.

Benefits for the Pelvic Floor and Core Strength

• Core Stability: The Plank engages the entire core, including the pelvic floor, promoting stability and strength.
• Improved Posture: Strengthening your core muscles helps improve posture and reduce the risk of back pain.
• Endurance Building: Holding the plank position builds endurance in the core and pelvic floor muscles.

The Plank with Pelvic Floor Focus is a powerful exercise for building core strength and stability, making it a cornerstone of any fitness routine.

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6. Side Plank with Pelvic Floor Engagement

The Side Plank targets the obliques and lateral core muscles while also engaging the pelvic floor for added stability and strength.

Step-by-Step Instructions

1. Starting Position: Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other.
2. Engage Your Core and Pelvic Floor: Lift your pelvic floor muscles gently upwards and inwards, and engage your core by drawing your navel towards your spine.
3. Lift Your Hips: Press through your forearm and lift your hips off the ground, creating a straight line from head to heels.
4. Hold the Side Plank: Maintain this position for 20-30 seconds, focusing on keeping your body straight and your pelvic floor engaged.
5. Lower and Rest: Slowly lower your hips back to the starting position and rest for a few seconds before repeating on the other side.
6. Repeat: Perform 3-5 repetitions on each side, gradually increasing the hold time as your strength improves.

Tips for Proper Form

• Body Alignment: Ensure your body forms a straight line from head to heels, avoiding any sagging or lifting of the hips.
• Elbow Placement: Keep your elbow directly under your shoulder to maintain proper alignment and support.
• Steady Breathing: Breathe steadily throughout the exercise, avoiding holding your breath.

Benefits for the Pelvic Floor and Obliques

• Lateral Core Strength: The Side Plank effectively targets the obliques and lateral core muscles, enhancing overall core strength.
• Pelvic Floor Engagement: Engaging your pelvic floor during the exercise helps strengthen these muscles and improve stability.
• Improved Balance and Coordination: The Side Plank challenges your balance and coordination, promoting better overall stability.

The Side Plank with Pelvic Floor Engagement is an excellent exercise for strengthening the obliques and lateral core muscles, making it a valuable addition to your fitness routine.

7. Dead Bug with Pelvic Floor Focus

The Dead Bug exercise is great for improving core stability and coordination while also engaging the pelvic floor muscles.

Step-by-Step Instructions

1. Starting Position: Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle, feet off the floor.
2. Engage Your Core and Pelvic Floor: Lift your pelvic floor muscles gently upwards and inwards, and engage your core by drawing your navel towards your spine.
3. Lower Opposite Arm and Leg: Slowly lower your right arm and left leg towards the floor, keeping your lower back pressed into the ground.
4. Return to Start: Bring your arm and leg back to the starting position.
5. Switch Sides: Repeat the movement with your left arm and right leg.
6. Repeat: Perform 10-15 repetitions on each side, focusing on maintaining proper form and muscle engagement throughout.

Tips for Proper Form

• Lower Back Contact: Ensure your lower back remains in contact with the floor throughout the exercise.
• Controlled Movements: Move slowly and deliberately, focusing on the engagement of your pelvic floor and core muscles.
• Steady Breathing: Breathe steadily throughout the exercise, avoiding holding your breath.

Benefits for the Pelvic Floor and Core Stability

• Core Coordination: The Dead Bug enhances coordination between the core and pelvic floor muscles.
• Pelvic Floor Strength: Engaging your pelvic floor during the exercise helps strengthen these muscles.
• Improved Core Stability: The exercise promotes overall core stability, reducing the risk of lower back pain.

The Dead Bug with Pelvic Floor Focus is an effective exercise for improving core stability and coordination, making it a valuable addition to your fitness routine.

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8. Standing March with Pelvic Floor Engagement

The Standing March is a dynamic exercise that strengthens the core and pelvic floor while improving balance and coordination.

Step-by-Step Instructions

1. Starting Position: Stand with your feet hip-width apart, hands on your hips.
2. Engage Your Core and Pelvic Floor: Lift your pelvic floor muscles gently upwards and inwards, and engage your core by drawing your navel towards your spine.
3. Lift One Knee: Raise your right knee to hip level while maintaining the engagement of your core and pelvic floor.
4. Hold the Position: Hold the position for 2-3 seconds, focusing on balance and muscle engagement.
5. Lower and Switch: Lower your right leg and repeat the movement with your left leg.
6. Repeat: Perform 10-15 repetitions on each side, focusing on maintaining proper form and muscle engagement throughout.

Tips for Proper Form

• Upright Posture: Keep your chest lifted and back straight throughout the exercise.
• Controlled Movements: Move slowly and deliberately, focusing on the engagement of your pelvic floor and core muscles.
• Steady Breathing: Breathe steadily throughout the exercise, avoiding holding your breath.

The Standing March with Pelvic Floor Engagement is an effective exercise for improving dynamic core strength and stability, making it a valuable addition to your fitness routine.

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9. Seated Ball Squeeze

The Seated Ball Squeeze is a simple yet effective exercise for targeting the pelvic floor muscles, enhancing their strength and endurance.

Step-by-Step Instructions

1. Starting Position: Sit on a chair with your feet flat on the floor, hip-width apart. Place a small exercise ball or cushion between your knees.
2. Engage Your Core and Pelvic Floor: Lift your pelvic floor muscles gently upwards and inwards, and engage your core by drawing your navel towards your spine.
3. Squeeze the Ball: Squeeze the ball or cushion with your knees, focusing on engaging your pelvic floor muscles.
4. Hold the Squeeze: Hold the squeeze for 5-10 seconds, maintaining the engagement of your pelvic floor and core.
5. Release and Rest: Slowly release the squeeze and rest for a few seconds before repeating.
6. Repeat: Perform 10-15 repetitions, focusing on maintaining proper form and muscle engagement throughout.

Tips for Proper Form

• Seated Posture: Keep your back straight and chest lifted throughout the exercise.
• Controlled Squeeze: Ensure the squeeze is controlled and focused on engaging the pelvic floor muscles.
• Steady Breathing: Breathe steadily throughout the exercise, avoiding holding your breath.

Benefits for the Pelvic Floor

• Targeted Muscle Strengthening: The Seated Ball Squeeze specifically targets the pelvic floor muscles, enhancing their strength and endurance.
• Improved Core Engagement: Engaging the core muscles during the exercise promotes overall core stability.
• Ease of Performance: The exercise is simple and can be performed anywhere, making it easy to incorporate into your daily routine.

The Seated Ball Squeeze is a highly effective exercise for targeting the pelvic floor muscles, making it an essential part of your fitness routine.

Conclusion

Incorporating deep core exercises into your fitness routine is crucial for maintaining a strong pelvic floor and overall core stability. By consistently practicing exercises like pelvic tilts, bridges with pelvic floor activation, and bird dog, you can significantly improve your core strength, posture, and balance.

For more information on fitness and health, check out these resources:

• ACE Fitness: Benefits of Strength Training

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