f you’re reading this, chances are you’re already familiar with the basics of pelvic floor training and the importance of maintaining healthy pelvic floor muscles. As we’ve previously discussed HERE, strengthening the pelvic floor muscles is essential in supporting the bladder, uterus, and rectum. Strengthening these muscles can help minimize risk of urinary incontinence, pelvic organ prolapse, and other pelvic floor disorders.

While beginners can benefit from exercises like Kegels and Transverse Activations which are often performed lying down, the pelvic floor muscles need to be challenged to grow and become stronger.

That’s where advanced exercises can take your pelvic floor training to the next level. After all, we don’t live our lives on our backs so we must ensure our pelvic floor muscles can meet the demands of our day to day. In this article we’re going to dive into three advanced exercises that can help you progress in your pelvic physical therapy journey. These exercises are effective for strengthening your pelvic floor and improving your overall fitness and strength.

Deadlift

Deadlifts are a great exercise for improving overall strength. But did you know that they can also be great for your pelvic floor muscles? Yep, that’s right! Deadlifts are a compound exercise that work multiple muscle groups, including the legs, hips, and lower back. These muscles help add additional support to the pelvic floor. Plus, lifting heavy weights can increase the tone of your pelvic floor muscles, which can help with improved control. So, if you’re looking to build lower body strength while also improving your pelvic floor health, deadlifts are definitely worth considering!

To perform a deadlift, begin by standing with your feet shoulder-width apart and the barbell on the ground in front of you. Hinge at the hips with a slight bend in your knees to reach down and grasp the bar.. Lift the bar by pushing through your legs and keeping your back straight. Once you’re standing upright with the bar, pause for a moment, and then slowly lower the weight back down to the ground by reversing the movement. It’s important to keep your back straight throughout the exercise and to use your legs to lift the weight. Start with lighter weights and gradually increase as you gain confidence and strength.

Squat

Next, we have squats. Yes, you heard that right – squats are not just for building killer legs and booty. They are also an excellent exercise for strengthening your pelvic floor muscles. Strong glutes and legs are critical for optimal pelvic floor health. The squat is a highly effective exercise that targets these muscle groups. And what better way to make your training more functional than an exercise you perform dozens of times a day!

To perform a squat, stand with your feet shoulder-width apart and your toes pointed slightly outward. Lower your hips back and down, as if you’re sitting in a chair. Keep your back straight and your chest lifted as you lower down. Lower down as far as you comfortably can, ideally until your thighs are parallel to the ground. Push through your heels to return to the starting position.

Booty Band Complex

Last but not least, we have what we call the booty band complex. This is a series of exercises that use a resistance band to target your glutes, hips, and other muscles that are important for pelvic floor support. The best part? You can do this workout from the comfort of your own home.

Start by placing the band around your thighs, just above your knees. Lie down on your back with your knees bent. Keeping your feet hip-width apart, drives your knees out against the resistance of the band. Keeping your toes pointing forward and your knees straight, press through your heels and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. Hold the top position for a moment, then slowly lower your hips back down to the starting position. Repeat for several reps, aiming for 10-30 reps. Once you’ve completed your bridges, without lifting your hips off the mat, open your legs out to the side as far as they will go against the band. Slowly return your legs to the starting position and repeat for 10-30 reps.

So there you have it, ladies! Three advanced exercises to take your pelvic floor health to the next level. Not only will these exercises improve your pelvic floor muscle strength and endurance, but they’ll also help you feel stronger and more confident in your overall fitness journey. Keep up the good work and if you need help, reach out for an appointment with Restore Pelvic Physical Therapy!