5 Pelvic Floor Exercises that are MISLEADING Many Women!

'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.

#pelvicfloorexercisesforwomen #pelvicfloorphysiotherapy #kegelexercisesforwomen

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.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[josephinebrown]

Can you please say what is the real pelvic floor muscles exercises

[karenprim]

I want to thank you Michelle for these videos! I had a full hysterectomy a year ago and found you after being so frustrated at all the symptoms I was having during recovery. I also wasn't able to get an appointment to see a therapist for months! I watched your videos and got stronger each day and alleviated issues with your help! Thank you for your generous teachings! <3

[juliagreene]

Bridge and many of these other exercises CAN absolutely help with the pelvic floor as long as they are cued properly. Just lifting the hips and squeezing the glutes won't work, true. But, tucking the tailbone, intentionally engaging the transverse abdominis and energetically dragging the heels back towards the glutes (note the person in this example has their feet too far forward) will turn on a different set of muscles.

[I-vtoi]

Okay, so you’ve told us all that we should not do, it would have been nice to tell us what we actually can do in the same video….

[lr]

All our muscles are connected and work together with other muscles. Many people are getting incredible results with these exercises. Your pelvic floor is engaged in all of these. Most the people who teach these talk about incoroprate kegals into this; which do not work on their own as many of us have discovered. Many people are finding success with a holistic body approach.

[الوانالطيف-ضك]

طيب بعد الكلام هاذا كله ماذكرت ماهي تمارين قاع الحوض الصحيحه

[mev-dvss]

My pelvic floor therapist is having me do these excercises, minus the squats. No wonder im not getting better

[CarlSJune]

So what is a good exercise tell me what??

[subigland]

Thank you for your help, I've recently found out i have a prolapse virgina and i found your channel and a few others but I soon realised most of the others are a waste of time thanks to your time and energy.

[ТамараБелоусова-пе]

Все не так, а где же ваши рекомендации практические?

[marycourtney]

Wow! Now I don’t know what to believe. I’ve been going to PT for pelvic floor prolapse and all of these exercises are included. It was explained to me that all muscles surrounding the pelvis need to be strengthened as they all work together. So have I wasted the past 4 months doing exercises that aren’t helping my prolapse?

[نورانعبدالرحمناليوسفي]

ما هى التمارين الصحيحة لتقوية عضلة الحوض ورفع المهبل والرحم ؟

[josierose]

Hi, I just saw your video for the first time. There are so many You-tubers that contradict each other on this topic. I’ve been going to a pelvic floor therapist for two months now. I have one session left. She’s had me do a stationary bike for 10 minutes then a variety of exercises like pilates. She stressed that we need to strengthen our core as well as inner thighs, hips, and do kegels. Tomorrow’ I go to my primary Dr. because my knee is killing me. I must have inflammation or a tore ligament . She says it’s probably arthritis but I know it’s not because I was fine before those sessions. I’m fit, eat well, walk 5 miles a day but I do have pop. I’m beside myself with this prolapse. I know that lifting heavy objects is a no no and I’m trying to stay away from that. Any suggestions or comments from anyone are appreciated. Thanks😢

[pritinadkarni]

Please suggest in video what exercise to do for pelvic floor

[lindavanzwol]

The bridge is helpfull with prolaps. When organs are prolapsed, they put constant pressure on the PF. So the PF can't relax. Without relaxing the PF, strengtening the PF is very difficult/ impossible.
But yeah, it should becalled prolapse excercise. And explained why this is important.

[gardenlife]

Hi Michelle! What's the Right way for doing squats and other mentioned exercises WITHOUT damaging your pelvic floor muscles?

[klarafall]

Where are the exercises? I just saw talking...

[Missnicocina]

These exercises aren’t for the pelvic floor but to strengthen the other muscles around that we need for correct movements. Is it good doing them? I’m aware they aren’t specifically pelvic floor execercises but we need strong glutes and movable hips not to compensate with the lower back

[eleanorhunt]

Again, Ms Kenway,
Thank you for imparting yet another subject of great benefit. Clearly, some exercises, without prior knowledge. Are unable to fully, or address, the pelvic floor muscle requirements. We urgently need.

[fahariaakhter]

Can you suggest some exercise for uterine prolapse?