Workout routines frequently address the heart, arms, legs and back. But there's another set of muscles gym-goers should consider—the pelvic floor.
The pelvic floor is a set of muscles and connective tissues that support the organs in the lower abdomen. People rarely talk about pelvic floor health, but weakness in this area can cause issues throughout the body, according to Dr. Joanne Stone, system chair of the Jaime Gilinski Department of Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine at Mount Sinai.
"The pelvic floor supports vital organs that are important for bodily function, so the bladder, the uterus and the rectum," Stone told Newsweek. "By properly maintaining it, they keep these in the right position in the body and can help prevent some symptoms."
Strong pelvic floor muscles can contribute to better bowel and bladder control, according to Stone. People with a weak pelvic floor are more likely to experience urinary and fecal incontinence.
The pelvic floor also supports sexual function. It can help men achieve erections and can enhance sexual pleasure for people of all genders.
For women, pelvic floor health is especially important during pregnancy and childbirth. The pelvic floor muscles support the vaginal walls and the uterus and undergo additional stress as the baby grows—and the mother pushes to deliver. About 50 percent of women will experience symptoms of pelvic floor disorders during their pregnancies, according to the Mayo Clinic.
"A strong pelvic floor can aid in labor and delivery and postpartum recovery," Stone said.
Pregnancy is not the only risk factor for a pelvic floor disorder. Around 40 percent of women have at least one symptom, according to a 2023 study published by the National Library of Medicine. Urinary incontinence is the most common issue, followed by pelvic pain.
Fortunately, there are numerous ways to strengthen the pelvic floor.
Stone recommends Kegel exercises, which are frequently prescribed during pregnancy. However, just about anyone can perform these simple motions to improve their pelvic floor health—no equipment necessary.
To perform a Kegel, start by lying on the floor with your arms at your side and your feet on the ground. Tighten the muscles of your pelvic floor and lift them off the ground—the body should look like a capital letter D. Hold the position for three seconds, then relax for three seconds. Cleveland Clinic suggests repeating the Kegel 10 times, and doing two sets per day.
Kegel exercises work by "contracting and relaxing the pelvic floor muscles to help strengthen them," Stone said. "Regularly performing these exercises can strengthen the pelvic floor and improve control over bowel and bladder function as well."
A sturdy pelvic floor is also essential to maintaining general core strength, according to Stone. It is part of the muscle group that helps stabilize the trunk and spine, contributing to proper posture and balance. Weakness in this region can cause lower back pain.
While lifting weights can help build core strength, incorrect form can cause additional harm, Stone warned.
"When you're lifting heavy objects, using the proper lifting techniques, including engaging the pelvic floor muscles, can reduce the risk of injury and strain," she said.
It is also important to remain hydrated and consume a fiber-rich diet to reduce bowel strain and constipation, which can lead to pelvic floor dysfunction. These habits also support maintenance of a healthy weight—and excess weight can put additional stress on the pelvic floor, Stone said.
She also urged readers to avoid smoking, which can lead to chronic coughing that weakens the muscles of the pelvic floor.
If you are experiencing pelvic pain or other symptoms of pelvic floor disorders, there are specialists available to help.
"Pelvic floor physical therapists are really terrific at personalizing exercises that can target certain muscles and improve function, as well as sexual health," Stone said. "If you're experiencing certain symptoms, like urinary or fecal incontinence, then you should definitely go see a gynecologist that can help direct you to the right therapy."
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