These 5 ‘pelvic floor exercises for women’ are not pelvic floor exercises (Kegels) and are misinformation for women. Vaginal looseness, bladder leakage or pelvic organ prolapse will not be remedied by these so-called ‘pelvic floor exercises' despite their claims. Expert Pelvic Floor Physiotherapist Michelle from www.pelvicexercises.com.au guides you through 5 misleading 'pelvic floor exercises'. Some of these exercises are potentially dangerous for some women with pelvic floor dysfunction.
'Pelvic Floor Exercises for Women' Timestamps
0:00 Introduction
1:01 Bridge exercise
1:51 Female pelvic floor muscles
2:48 Abdominal curls
4:11 Squats
5:13 Thigh adductor squeeze
6:32 Pelvic tilts
Pelvic floor exercises for women specifically train the pelvic floor muscles. Exercises that don’t specifically target the pelvic floor muscles cannot claim to be pelvic floor exercises or Kegel exercises and will not treat pelvic floor problems such as urinary incontinence or pelvic organ prolapse.
‘Pelvic Floor Exercises' 1 - Bridge
Bridge exercise (glute or floor bridge) involves lifting and lowering the trunk while lying on the ground to strengthen the buttocks (gluteal muscles). This exercise is commonly misrepresented as a pelvic floor exercise. The bridge does not specifically strengthen the female pelvic floor muscles. The pelvic floor muscles sit inside the pelvis whereas the buttocks are positioned outside the pelvis. Pelvic floor physiotherapists encourage women to relax the buttocks during correct pelvic floor exercises.
‘Pelvic Floor Exercise’ 2 - Abdominal Curls
Abdominal curls (abdominal crunches) often cause confusion between abdominal and core exercises. Abdominal strength exercises which involve raising the head, shoulders, or both legs, primarily strengthen the six-pack muscles (rectus abdominis) muscles. Research has shown that intense abdominal curl exercises can cause downward pelvic floor movement in women with weak pelvic floor muscles. Intense abdominal curl exercises may pose a risk for worsening pelvic floor problems in women with weak pelvic floor muscles.
‘Pelvic Floor Exercise’ 3 - Squats
Deep squats with variations like wide-legged squats or weighted squats, may increase pressure downwards on a weak pelvic floor. Weighted deep squats potentially weaken the female pelvic floor muscles in women with preexisting pelvic floor dysfunction.
‘Pelvic Floor Exercise’ 4 - Thigh Adductor Squeeze
The adductor squeeze exercise involves squeezing a Pilates ball or Yoga block between the knees. This exercise strengthens the hip adductor muscles near the groin. Despite being mistakenly referred to as a pelvic floor exercise or Kegel exercise in some online videos, this exercise primarily engages the inner thigh or hip adductor muscles. Pelvic floor physiotherapists discourage inner thigh activation during targeted pelvic floor exercises for strengthening pelvic floor muscles.
‘Pelvic Floor Exercise’ 5 - Pelvic Tilt
Pelvic tilts are often misleadingly referred to as pelvic floor exercises. In reality, this is a pelvic and lower back mobility exercise. Pelvic tilts involve the hip, lower back, and some abdominal muscles and do not train or strengthen the pelvic floor muscles. These exercises will not strengthen pelvic floor muscles and are not pelvic floor exercises.
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Scientific References
Barton A, Serrao C, Thompson J, Briffa K. (2015) Transabdominal ultrasound to assess pelvic floor muscle performance during abdominal curl in exercising women. Int Urogynecol J. Dec;26(12):1789-95. doi: 10.1007/s00192-015-2791-9.
Gephart, L. et al (2018). Intraabdominal pressure in women during CrossFit exercises and the effect of age and parity. In Baylor university medical center proceedings (Vol. 31, No. 3, pp. 289-293). Taylor & Francis. DOI:10.1080/08998280.2018.1446888.
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