Exercise Regularly? You're Probably Not Training This 1 Body Part Enough

Exercise is crucial for improving longevity and staving off a range of health conditions as we age – but if you’re a fitness fanatic, there’s a chance you might be missing one body part when you train. Whether you’re a keen runner, a spin-class convert or you’re simply all about those long (but not too long) daily walks, chances are you’re missing out on training one crucial part – an unsung hero, IMO – of your body. In a recent piece for The Conversation, Holly Ingram, a senior midwifery lecturer at Anglia Ruskin University, asked: “Are you a woman who exercises regularly?” and if so, “do you train your pelvic floor muscles as part of your routine?”Chances are you don’t – but it’s never too late to rectify the issue (as I recently learned myself).What is the pelvic floor?The pelvic floor is a group of muscles and ligaments stretching from the pelvic bone to the tail bone, and across from side to side.Northampton General Hospital said the pelvic floor supports the bladder, uterus and bowel, as well as the spine. So it’s pretty important.The pelvic floor is also responsible for helping to control the bowel and bladder. If you notice a bit of wee comes out when you sneeze, cough, laugh, lift something or exercise, it’s likely a sign you need to work your pelvic floor. Having strong pelvic floor muscles can help boost core strength, stability and sexual function. But pregnancy, childbirth, and even the menopause can all weaken the muscles. And if you exercise regularly, you could also inadvertently be putting pressure on a muscle that isn’t properly trained. As Ingram explained: “Exercise can help with pelvic floor dysfunction – only if the pelvic floor is actively and effectively engaged.“Many workouts target the abs or general core, but if the pelvic floor isn’t included with the same intensity, muscular imbalances can develop. Combined with gravity and high-impact movement, this puts the pelvic floor at greater risk of dysfunction.”Some exercises – like high-impact exercise and sit-ups – can be worse for your pelvic floor and can increase leaks, according to the NHS, which suggested replacing high-impact exercise (think jogging and aerobics) with strengthening exercise, such as pilates.Treating incontinence promptly, losing excess weight, cutting down on caffeine and alcohol, and drinking more water can also help.How to train your pelvic floorFirst, you need to figure out where it is. “You can feel your pelvic floor muscles if you try to imagine stopping yourself peeing and farting,” said the NHS. Once you’ve figure that out, here’s how to do a quick pelvic floor fitness session:Squeeze your pelvic floor muscles quickly (like you’re trying to clench your anus and vagina muscles) – try not to pull your tummy in.Hold the squeeze for 2 seconds.Relax the muscles.Repeat 10 times.The health service advised to gradually increase the hold to 10 seconds with each squeeze. It might take a few months before you see any benefits.According to the Squeezy pelvic floor training app, women should perform pelvic floor exercises three to six times a day, depending on the severity of their problems.Men who experience pelvic health problems, such as leaks after prostate surgery, can also benefit.You can find more pelvic floor exercises here. Related...Trying This Constipation Cure Could Reveal Pelvic Floor IssuesThe First Time I Peed On My Boyfriend's Floor, I Was Mortified. But Then It Kept Happening.I'm A Pelvic Floor Expert – This Is How To Have The Perfect Poo

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