Break Up With Shapewear: How to Strengthen Your Pelvic Floor

Shapewear is a big thing these days. We all want that hourglass figure and we’ll do just about anything to get it. Including shoving our bodies into clothing that is far too tight. In this Instagram age, we are bombarded with flawless pictures of women who look effortlessly beautiful. It leads to women using less than healthy means to accomplish that picture perfect Instagram post. One of them being shapewear.

But shapewear should come with a warning label. May cause pelvic floor problems!!! There are several things that many women do (men sometimes too) that contribute to urinary incontinence, prolapse and other pelvic floor disorders. A list of these could include:

  • Tight pants

  • Shapewear

  • Sucking in

  • Lack of exercise

  • High impact exercise (without proper form)

  • Poor diet/digestion resulting in pushing down or straining during bowel movements

Awareness of how our pelvic floor works and how to strengthen it can help us regain control of our pelvic floor (and our pee!).

First off, we need to rethink Kegels. Too many Kegels can actually create different problems. For more information on this check out this amazing post by my instructor for Yoga Therapy; Why I ditched the Kegels

Next, we need to learn to engage the core correctly. Using the transverse abdominis instead of overusing our rectus abdominis. The transverse abdominis or TVA is like a girdle. They give you that hourglass figure and support virtually every movement you will do in everyday life. They are so important and sit ups are not the way to strengthen them! See this article on how to engage the TVA properly!

Did you know that straining on the toilet will also lead to Pelvic Floor dysfunction? A Squatty Potty can help, but if you don’t want to invest in one right away or ever for that matter, you could use yoga blocks, or even stack books up. The point is that you have your legs propped up so that you can tilt your pelvis under you to allow a bowel movement without straining.

Speaking of squats, doing squats properly also strengthens the pelvic floor!! Doing a proper squat is a wonderful tool to strengthen all of the important muscles for the pelvic floor without overusing just one muscle. Check out this article called: You don't know squat.

Last but not least, come to yoga!! Yoga is so beneficial for strengthening the pelvic floor and increasing overall wellness. Lindsey teaches Therapeutic Yoga every Tuesday Morning here at The Denton Fitness Center. Look for evening classes coming in the New Year!

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