Pelvic Muscles


Our pelvic muscles function every time we move as a division of the entire symphony of our muscle movement. If the pelvic muscles are not working correctly, then we will not be standing or even be walking.  We must be aware of the purpose and role of these muscles and be mindful enough on how we are going to use it. It is very important that we have knowledge about it due to the fact that is essential in our lives especially when we are talking about health and medical matters.

Encountering the pelvic muscles muscles during Pregnancy
Sometimes the only time that people are acquainted with the issue on pelvic muscles is when a woman is preparing for pregnancy. Their doctors often advise pregnant women to start doing an exercise called kegel thus directing them to locate their pelvic muscles muscles. This exercise is intended to strengthen weak pelvic floor muscles.

Pregnant women are taught on the proper way of stopping the urine flow or trying to control over urination. In this way, the pelvic muscles are being exercised and muscles are strengthened in preparation for childbirth. Kegel exercise is also helpful in the prevention and management of urinary incontinence. This exercise is essential but there is a need to functionally work on our pelvic muscles and not other set of muscles like your thighs.  Since many are not familiar with these set of muscles, they have the misconception that exercising it is hard. But it is quite easier to do than you think!

In the event of conception, a pregnant woman must prepare her body eventually for the stages of delivery such as labour and the like. It is not the best time for the woman to maintain an hourglass figure so you should not be working out in such a hard way just to stay in a nice shape. It is actually on this time that a woman should have an open mind to accept all the bodily changes that may occur. And part of the recommended routine is to do pelvic muscles exercise to help in pushing the baby safely out from the birth canal during delivery.

Having an ideal and balanced exercise is very important. Both stretching and toning of weak pelvic muscles is very beneficial. If a woman is able to do these, it can benefit her especially if she has the plan of having a natural birth or delivery. Most likely, women who are in the category of doing this type of exercise are the dancers, fitness or pilates instructors and even elite athletes.

In order for us to realize how easy it is for us to work the pelvic muscles functionally, we must first have knowledge on its location. A portion of these muscles are attached from our tailbone to the bone of the pubic area and another part is attached to the sit bon.  With the location alone, we then have the idea that certain movement is going to work out these muscles even if we are not exerting too much effort.

The Pelvic Diaphragm Location
It is also known as Levator Ani muscles. The pelvic diaphragm is attached starting on the pubic bone up to another part called coccyx. The pelvic diaphragm muscles contract usually from back and up to the front.

Pelvic Tilts
A pelvic tilt is an exercise that can strengthen the pelvic muscles. This exercise makes a posterior tilt by pulling the pelvis. In doing this exercise, the Levator Ani muscles will contract going in the direction of to the pelvic bone then support in the movement. In the time of pregnancy, this pelvic tilt is commonly used  as an exercise to tone up the pelvic muscles.

The Urogenital Triangle
Pelvic muscles in this portion are attached into our sit bones. The contraction of the muscles is toward the midline.

Forward Kneeling Stretch
With this type of exercise, the pelvic muscles are stretched.

Using the Breath
Another exercise is the use of breath in order for the pelvic muscles to activate.
It is included in the warm up of a typical pilates session.
You have activated the pelvic muscles if you have in mind that the sit bones are gently pulling when you exhale

All of these exercises can be of great help in strengthening your pelvic muscles. Not only women should have the knowledge about these. It can also be good if men as well know the various ideas regarding on how to have functional pelvic muscles.


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