Strengthening Your Pelvic Floor: A Guide for Everyone

Our personal trainer, Dayna, has recently completed her pre- and post-natal fitness course and is eager to share her knowledge about pelvic floor health! It’s important to remember that pelvic floor health is not just relevant to those who are pregnant or post-natal – it’s essential for everyone. Strengthening and maintaining a healthy pelvic floor is key to overall health and well-being.

1. Pre-Natal Care
For expectant mothers, incorporating pelvic floor exercises into your routine is crucial. As your body undergoes changes during pregnancy, strengthening your pelvic floor can help prepare you for labour and birth. Training your pelvic floor during this time can reduce or prevent stress incontinence after pregnancy, improve bladder and bowel control, and strengthen the muscles beneath the uterus, bladder, and bowels. Many women I see struggle with issues like “I can’t sneeze without crossing my legs” after pregnancy, but this often happens because pelvic floor exercises weren’t practiced during pregnancy. So, starting early with these exercises can make a big difference in your post-birth recovery.

2. Post-Natal Care
For those who have recently given birth, it’s important to listen to your doctor and trainer when they advise you to “do your pelvic floor exercises.” Regularly exercising these muscles can help prevent future weakness that could lead to incontinence or prolapse. Strengthening your pelvic floor after birth not only helps avoid these issues but also supports your overall recovery. This investment in your pelvic health will contribute to a smoother post-pregnancy experience.

3. Pelvic Floor Health for All Women
Even if you’re not pregnant, a strong pelvic floor is still vital for your health. Strengthening your pelvic floor can boost core stability, improve bladder and bowel control, and provide long-term benefits for your overall health. A well-maintained pelvic floor can even help with pregnancy later on, if and when that time comes.

4. Pelvic Floor Health for Men
While much of the conversation around pelvic floor exercises is centered on women, men also have a pelvic floor that provides support for their bladder and bowel functions. Strengthening these muscles through targeted exercises can help men with bladder control and support overall pelvic health, just as it does for women.

Why Pelvic Floor Exercises Matter
It’s essential to remember that the pelvic floor is just as important as any other muscle group in your body. By regularly exercising these muscles, we gain better control and function in our daily lives. For example, pelvic floor exercises can give you more control when nature calls, which is something we’ve all experienced at one point or another. Pilates is one great way to incorporate pelvic floor exercises into your routine, but if you’re pre- or post-natal, it’s best to work with a doctor or a certified pre- and post-natal trainer to get a safe and tailored plan that works for your specific stage.

My Passion for Pre- and Post-Natal Fitness
Dayna is incredibly passionate about pre- and post-natal fitness, and she loves learning from her clients. She says “It’s a privilege to help them stay active and maintain their fitness during such an important time in their lives. If you have any questions about pelvic floor exercises or want guidance on how to stay active before, during, and after your pregnancy, please don’t hesitate to reach out to me. I’m here to help!”

You can contact Dayna through email- dayna.trim@avenuetennis.co.uk