You know that squats will tone your behind and that planks work your core. But when it comes to strengthening down there? It can all be a bit of an unknown. That’s where pelvic floor health – and, more specifically, the best pelvic floor trainers – come in. Not quite yet on intimate terms with your pelvic floor yet? Still in the sleep-deprived haze of new motherhood? Fear not. You’ve got to grips with the minefield that is maternity style – not to mention, birthed an actual little human being – and so we’re here to reassure you that you’ll totally be able to master this little part of your post-natal exercise routine, too.
It’s important you do, as you’ll find out – because a weakened pelvic floor has been linked to everything from urinary incontinence to pelvic pain and sexual difficulties. If that’s you, you’re certainly not alone, with nearly a quarter of women suffering from a pelvic floor disorder, and the risk increasing with childbirth. The good news is that giving the key muscles a workout, whether with a pelvic floor trainer or without, can help get things running smoothly again. Need proof? Research has shown that doing pelvic floor exercises has been linked to reduced prolapse symptoms after pregnancy. More good news: they’re far easier to master than the moves that still haunt you from that fancy HIIT class.
Here’s the down low on the wellbeing of your nether regions, and the best pelvic floor devices to get tight with…
What is the pelvic floor and how does it impact health?
This might blow your mind. “Think of your pelvis as a bowl – the pelvic floor is the bottom portion of this bowl, and it is made of muscles, connective tissue and bone at the base of your torso and part of the core,” says Dr Suman Tewari, a gynaecologist who is part of the clinical advisory board at fitness platform P.volve. “It supports all pelvic organs including your uterus, bladder, rectum and bowel, along with the hips.”
As such, you want it strong. “If you have a poor or weak pelvic floor – otherwise known as pelvic floor dysfunction – this can lead to urinary incontinence, pelvic pressure, pelvic pain, sexual difficulty and fecal incontinence,” explains Dr Tewari. “This can also lead to a significant impact on quality of life.” Including by limiting movement and decreasing self-confidence, as well as causing sexual difficulties and triggering relationship issues.
Do I need a pelvic floor trainer?
The first step is to find what you actually need – because while some pelvic floor trainers comprise an assortment of pretty pastel-hued ‘weights’, others could give your Apple Watch and Dyson Airwrap a run for their money in the tech stakes. “Anyone experiencing urinary incontinence, pelvic pain or pressure, hip pain, sexual difficulty and fecal incontinence will benefit from an evaluation of their pelvic floor by a professional,” notes Dr Tewari. “Women who are postpartum commonly experience these things after childbirth.”