‘Pelvic floor training’ now occupies a firm foothold in our fitness vocabulary. And with one in three women experiencing urinary incontinence in their lifetime, being more clued-up on how to strengthen these essential muscles is a step in the right direction. But, according to experts, some of us are still getting it wrong when it comes to strengthening thw pelvic floor.

That’s important, given the impact pelvic floor weakness can have on our overall wellbeing. New research from Swansea University has found that 50% of those suffering from pelvic floor dysfunction end up not attending treatment appointments. That might not sound like a big deal, but if left unresolved, pelvic floor issues can mean surgery or a lifetime of buying expensive incontinence pads. The key to a better pelvic future? Understanding how to strengthen and tighten muscles ourselves and building the confidence to accept help if/when the time comes.

With that in mind, we’ve been chatting to a physiotherapist and personal trainer to understand what many women get wrong about training their pelvic floor. 

Mistake: believing everyone should do kegel exercises

According to the experts, there is no one-size-fits-all approach to pelvic floor training, and while kegel exercises are extremely useful for many women, they may be inappropriate for anyone struggling with tension in their pelvis.

“It can be very tempting to try kegel exercises to strengthen the pelvic floor; however, kegel exercises can be counterintuitive for women who suffer from extreme overflow or stress incontinence (leaking when coughing or laughing),” says Carl Smith, personal trainer and CEO of Active Careers. “Most pelvic floor issues arise from overuse of the muscles, which causes them to weaken over time. This is why pelvic floor issues are a common factor for many female athletes,” he adds. 

NHS physiotherapist Rosie Hall agrees that anyone struggling with symptoms of pelvic muscle overuse should avoid common advice on kegel exercises, which is often targeted towards women with weakened muscles. “If you have a hypertonic pelvic floor, you should work with a healthcare provider to determine the root cause and work out the best treatment plan.”

Mistake: holding your breath throughout training

If you’ve been listening to your pilates instructor, you’ll know that holding your breath while working your muscles is a no-go. The same applies to pelvic floor training.

“Breathing regularly while activating your core and pelvic floor muscles is so important, especially during exercise,” says Hall. “I encourage women who are doing kegel exercises to try diaphragmatic breathing, which is a type of breath that is optimal for relaxing and lengthening the pelvic floor muscles while exercising,” she says. To do this, pay attention to each breath while focusing on how the stomach, rather than the chest, moves with each breath. 

Mistake: only working one part of your pelvic girdle

Our pelvic floor muscles support the bladder, bowels and uterus, so it makes sense that this hammock-like network requires different exercises to work every bit. If you do like kegels, make sure you try them in different positions; try lunging, squatting, sitting with your legs straight out and also tucked under your bum.

“Every muscle in the body is made up of slow and fast twitch muscle fibres and the pelvic floor is no different,” says Smith. Slow controlled movements help work your slow twitch fibres, and quick bursts of concentrated contraction help to work the fast twitch fibres. A mix of the two will help ensure your pelvic floor is getting a good workout. 

Mistake: not activating your pelvic floor properly

“Some women might not be activating their pelvic floor or even know where it is. A physiotherapist can provide you with diagrams to help with this,” says Hall. “Another good tip is imagining that you’re trying to stop the flow of urine while holding in wind at the same time. This can be done lying down, sitting or standing with your legs about shoulder width apart while your lower body muscles are all relaxed.” 

Mistake: squeezing your muscles for too long

Smith sometimes encounters people who think that the longer they can contract their pelvic floor, the better. But, he warns, this could be doing more damage than good. “In fact, this can cause your pelvic floor to tighten which isn’t the desired output. In order to relieve tension and pain within your pelvic floor, you want your body to be nice and relaxed; you should aim to only hold the kegel for a few seconds,” he says.

Although many women will experience pelvic floor dysfunction at some point in their lifetime, the experts say it’s worth remembering that this doesn’t mean you need to accept it. “If you are having problems with your pelvic floor, speak to a health provider,” says Hall. 

Images: Getty