Most of us are familiar with the benefits of squats for toning our legs and glutes, but did you know that these powerhouse exercises can also strengthen your pelvic floor muscles? The pelvic floor is a group of muscles, ligaments, and tissues found at the base of the pelvis, and they serve a vital role in our everyday lives. A strong and healthy pelvic floor supports our bladder, bowel, and reproductive organs, enabling us to lead a comfortable and confident life.
Can Squats Strengthen Your Pelvic Floor Table of Contents
In this blog post, we will dive deep into understanding how squats help to strengthen your pelvic floor muscles and take a look at the proper squat techniques that can enhance your pelvic health. So, stick around as we unravel the secret to a strong pelvic floor and its positive impact on your overall well-being.
Squats and Your Pelvic Floor
While there are various pelvic floor exercises specifically designed to target these muscles, squats have proven to be a surprisingly effective addition to your workout regimen for pelvic floor strength. This compound exercise engages your glutes, quadriceps, and hamstrings while also activating the deep core muscles, including your pelvic floor.
When performing squats, the increase in intra-abdominal pressure places a gentle stretch on your pelvic floor muscles, training them to withstand increased abdominal pressure. As you rise from the squat, your pelvic floor muscles contract, providing the necessary support for strengthening and lifting the entire pelvic region.
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Benefits of Strengthening Your Pelvic Floor with Squats
Better bladder and bowel control: A strong pelvic floor can help prevent urinary incontinence and leakage, as well as support proper bowel function.
Enhanced sexual function: Strengthening your pelvic floor muscles can lead to more satisfaction and pleasure during intimate moments, as they play a critical role in sexual function for both men and women.
Pre- and postpartum support: Pregnant women who have strong pelvic floor muscles enjoy better support during pregnancy, lowering the risk of complications and promoting a faster recovery after childbirth.
Example: Proper Squat Technique for Pelvic Floor Strength
Since proper form is key in using squats to strengthen your pelvic floor, here's a step-by-step guide on performing the perfect squat:
- Stand with your feet hip-width apart, toes slightly turned outward.
- Engage your core and pelvic floor by gently drawing your lower abdomen inward and upward, as if zipping up a tight pair of jeans.
- Lower your body by bending your knees and pushing your hips back, as if sitting in an invisible chair. Keep your chest lifted, back straight, and knees in line with your toes.
- Aim to squat low enough that your thighs are parallel to the floor while maintaining good form.
- Push through your heels and engage your pelvic floor to return to standing, fully extending your hips at the top of the squat.
Perform 3 sets of 15 repetitions, with a 1-minute rest between sets. As you become more comfortable with this movement, you can progress by adding weights or incorporating variations, such as sumo squats or split squats. Remember to always listen to your body and consult a healthcare professional before beginning any new exercise program.
Squats are more than just a leg-and-glute toning exercise. With proper form and consistent practice, they can help you build a strong and healthy pelvic floor, benefiting your bladder, bowel, and sexual function. So, why not add some squats to your workout routine and experience the positive effects for yourself?
We encourage you to share this post with friends and family who might benefit from incorporating squats into their pelvic floor exercise routine. Plus, don't forget to explore our other guides on Pelvic Floor Therapy to improve your overall pelvic health and well-being!