Your ultimate guide to mastering pelvic floor exercises

Many people mistakenly believe that pelvic floor exercises are only necessary once issues like incontinence or prolapse have already developed. But in reality, these exercises can be preventative, helping to maintain pelvic health before problems arise. Other times, many have this perception that pelvic floor exercises are only important for women, but truth be told, men can also benefit from these exercises too. In fact, doing these pelvic floor exercises can help with issues like incontinence or post-prostate surgery recovery.

That being said, in an article published earlier this week, we debunked some of the myths surrounding pelvic floor health and the importance of keeping our pelvic floor in shape. But what are some of the exercises that we can do at home? In an exclusive interview with Sandra Koh from Theresa, a holistic medical group in Singapore, she shares various exercises, common mistakes to avoid, and how incorporating pelvic floor exercises into your fitness routine can significantly enhance overall wellness.

What are some recommended pelvic floor exercises for beginners?

There are many pelvic floor exercises that one can do. The simplest and most discreet is to do kegel exercise. 

Kegel Exercises

How to Do It:

Play

• Sit or lie down in a comfortable position
• Tighten your pelvic floor muscles (the muscles you would use to stop urinating)
• Hold the contraction for 3-5 seconds
• Relax for 3-5 seconds
• Repeat 10-15 times

Bridge

How to Do It:

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your pelvic floor and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
• Hold for a few seconds, then slowly lower your hips back down.
• Repeat 10-15 times

However, certain exercises may not be beneficial if the individual already has a weakened core, it may cause some injury. At our center, we have muscle toning devices and pelvic floor tightening chairs that individuals can sit on or use the applicators to help with controlled muscle contractions up to 30K contractions in a 30 mins session. It is fast and efficient and done in 30 mins. The most common issue with doing kegel exercises is the non continuity of it, which affects the long term benefit that one may have. Thus with the devices, it can help to expedite results and clients can see good results within 8 to 10 sessions. 

How often should one perform pelvic floor exercises to see significant results?

To see significant results from pelvic floor exercises, it’s generally recommended to perform them regularly. Here’s a guideline:

Frequency: Aim to do pelvic floor exercises (often called Kegels) at least 3 times a day.

Repetitions: During each session, do about 10-15 repetitions of the exercise.

Duration: Hold each contraction for about 5-10 seconds, then relax for the same amount of time.

Consistency is key. Most people begin to notice improvements in muscle strength and control within a few weeks, but it can take up to 3 months of consistent exercise to achieve significant results.

If you’re doing these exercises for post-pregnancy recovery or other specific concerns, it might be beneficial to consult a professional who can offer a customised program for your concerns. 

Are there any risks or mistakes people should avoid when doing pelvic floor exercises?

Using Incorrect Body Position

Risk: Poor posture or positioning can make the exercises less effective or cause discomfort.
Avoid: Start with simple positions like lying down, where it’s easier to focus on the pelvic floor, before progressing to sitting or standing.

Not Being Consistent

Risk: Infrequent or irregular practice can lead to slow progress or ineffective results.
Avoid: Aim to do pelvic floor exercises regularly, as consistency is key to strengthening these muscles.

Incorrect Technique

Risk: Engaging the wrong muscles or performing exercises incorrectly can reduce effectiveness and potentially cause harm, such as increasing intra-abdominal pressure which can worsen symptoms like prolapse.
Avoid: Focus on proper form. Imagine lifting the pelvic floor upwards and gently squeezing, as if trying to stop the flow of urine.

Incorporating pelvic floor exercises into a fitness routine enhance overall wellness

Improved Core Strength: The pelvic floor is a crucial part of your core muscles. Strengthening it can enhance stability and support for your entire core, improving overall strength and balance.

Better Posture: A strong pelvic floor supports your spine and helps maintain proper posture. This can reduce back pain and improve alignment.

Increased Sexual Health: Strengthening these muscles can improve sexual function and satisfaction by increasing muscle tone and blood flow in the pelvic region.

Support During Pregnancy and Postpartum: For pregnant individuals, strong pelvic floor muscles can support the growing uterus and potentially ease labour. After birth, these exercises can help restore muscle tone and support recovery.