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3-Part Pelvic Floor Lift
Going Beyond Kegels
Whether it's pregnancy, childbirth, surgery, or postural imbalances, the pelvic floor muscles can become weak and compromised, sometimes resulting in issues like bladder leakage, back pain, or prolapse.
Ideally, we tone our pelvic floor in dynamic movement with connection to our breath cycles. However, it's also important to practice pelvic floor lifts while seated so you can become more skilled at isolating the muscles. This way, it feels more natural to integrate pelvic floor lifts into everyday movements or exercise.
In this blog, I’ll walk you through three seated pelvic floor exercises, gradually increasing in intensity, designed to help you build a stronger, healthier pelvic floor. These exercises go beyond Kegels to ensure you are engaging your pelvic floor safely. Often taught as a quick squeeze and release without any breath connection, it’s easy to perform Kegels incorrectly and exacerbate imbalances.
Quick Breathing Lesson
When we inhale, our diaphragm contracts downwards as the lungs fill with air. This increases the intra-abdominal pressure so our pelvic floor lowers slightly as our pelvis widens. On the exhale air is released, lifting the diaphragm and pelvic floor in tandem. This naturally pelvic floor into its natural resting position.
Exercise 1: The Floating Scarf
Aligning with the natural flow of the breath and pelvic floor connection, the "floating scarf" exercise is a gentle, mindful practice that harmonizes with the gradual activation of the "slow-twitch" muscle fibers of the pelvic floor designed for endurance – not the rapid, high-powered force built for the glutes or quadriceps.
Imagine you're working with a soft, delicate chiffon scarf. To begin, inhale into your pelvis. On your exhale, visualize the scarf gently rising through your vaginal canal. As you inhale, watch the scarf gracefully descend and release out of your body. Repeat a few times until it starts to feel more natural. This visual exercise is a wonderful way for beginners to connect with their pelvic floor.
Exercise 2: An Anatomical View
Your pelvic floor muscles create a hammock between your pubic bone and tailbone. The orientation of your pelvis will influence whether you favor muscles towards the pubic bone (the front) or the tailbone (the back).
For optimal spine support, sit in a neutral pelvis. Sense the space between your vagina and anus— the center of your pelvic floor. On your exhale, lift from this central location.
For some, understanding the anatomy of your pelvic floor can be a helpful way to find a balanced pelvic floor lift. You can use this strategy to integrate your pelvic floor lift during any other dynamic exercise.
Exercise 3: Elevator Lift
The final exercise takes practice and will test your endurance! In the “Elevator Lift” you may feel your pelvic floor muscles flickering on and off. Or maybe you notice your glutes or other muscles trying to help out. It's entirely normal and common! Be patient with yourself as your body is learning a new, refined skill.
See yourself in an elevator on the bottom floor of a building. Inhale to prepare. As you ascend up to the second floor, only lift your pelvic floor with about 20% of your effort. Pause there. Inhale again. Exhale as you continue to the third floor, now lifting your pelvic floor with about 40% effort. Continue until you reach the fifth floor and you are engaging your pelvic floor 100%.
Extra challenge: Hold here on the fifth floor as you continue your breath cycles.
Next, descend down each floor as slowly as you went up! The key here is not to “let it all go” but only release 20% contraction per breath. Practicing this exercise will vastly increase pelvic floor endurance and coordination!
Elevate Your Pelvic Floor and Confidence
Not only will these exercises safely strengthen your pelvic floor, you will likely feel more grounded, relaxed and connected to womb space. With consistent practice, lifting your pelvic floor can prevent or improve leakage, prolapse, and discomfort so you can pursue the activities you love with confidence. Always remember to listen to your body, and speak to yourself kindly as you are learning something new.
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Welcome!
Hi, I’m Kim West.
I teach women how to de-stress, improve their posture and tone their pelvic floor so they feel calm, strong, flexible and confident.
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