{"id":713,"date":"2012-06-08T13:58:39","date_gmt":"2012-06-08T13:58:39","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=713"},"modified":"2012-06-08T13:58:39","modified_gmt":"2012-06-08T13:58:39","slug":"pelvic-floor-use-it-or-lose-it","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=713","title":{"rendered":"Pelvic Floor, use it or lose it."},"content":{"rendered":"

This week in my classes, the pelvic floor has come up a few times. Now as a dietitian I end up talking about bowels a lot and as a Pilates instructor I now get to talk about pelvic floors – you can see how glam I am \ud83d\ude09 , I thought I’d add a quick blog post on it to help you out.<\/p>\n

In Pilates we use the “CORE” muscles these include the\u00a0“transversus abdominis” \u00a0(TA) muscle, which is similar to a corset, wrapping round the \u00a0body, I describe it as being below the belly button, and the pelvic floor.<\/p>\n

The muscles of the pelvic floor can be thought of as being like a hammock going from your front to your back passage, holding everything in! When these muscles are weak most people know it can result in stress incontinence, but did you\u00a0also know the pelvic floor muscles aid the emptying of your bowel and bladder, and they can make sex more enjoyable!<\/p>\n

\"Pelvic<\/a>
Pelvic Floor Muscles<\/figcaption><\/figure>\n

So how do you find these muscles? It sounds crude but I’d suggest when you go for a wee try stopping the slow of urine part way through and this will show you were there muscles are. Or think about going on a long car journey and being desperate for a wee but having a husband (like mine) who refuses to pull into the services \ud83d\ude09 It’s those muscles you have to use to hold it in!<\/p>\n

Your pelvic floor is pretty much like the foundation of \u00a0a house, if that is strong you’ll function better. After a while in Pilates you learn to get both your TA and pelvic floor muscles firing when you are doing exercises, but in the early stages you may need to remember to engage both of these seperately. What will end up happening is when you contract one the other will co-contract.<\/p>\n

So I’d encourage you to start training your pelvic floor and keep using my reminders in class to check you’ve got your CORE engaged. Use it or Lose it \ud83d\ude09<\/p>\n","protected":false},"excerpt":{"rendered":"

This week in my classes, the pelvic floor has come up a few times. Now as a dietitian I end …<\/p>\n","protected":false},"author":1,"featured_media":720,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[3,5,6,10],"tags":[35,132,41,129,130,71,75,133,131,128],"class_list":["post-713","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-antenatal","category-classes","category-exercises","category-studio-news","tag-core","tag-corset","tag-exercise","tag-hammock","tag-muscles","tag-pelvic-floor","tag-pilates","tag-sex","tag-stress-incontinence","tag-transverse-abdominis"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2012\/06\/ukcuk602181000_pelvic_floor_muscles_280.gif?fit=280%2C164&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-bv","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":166,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=166","url_meta":{"origin":713,"position":0},"title":"Pelvic Floor Exercises….are they needed?","author":"Priya Tew","date":"14 May, 2011","format":false,"excerpt":"Now this is an interesting one...some people seemed just obsessed with the idea of strengthening their pelvic floor, others don't even know what that means. In Pilates its often one of the things we go on about as is part of our \u201ccore\u201d muscles. The pelvic diaphragm, the floor of\u2026","rel":"","context":"In "Exercises"","block_context":{"text":"Exercises","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=6"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2926,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2926","url_meta":{"origin":713,"position":1},"title":"The silent epidemic.","author":"Priya Tew","date":"24 June, 2019","format":false,"excerpt":"I don't normally watch terestial TV, but whilst away I flicked it on to be greeted by an advert about incontinence pants. There wasn't much of this advert I agreed with, it was normalising incontinence, specifically after having a baby. Incontinence affects 1 in 3 women at some time. Childbirth,\u2026","rel":"","context":"In "Bump to Birth"","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2019\/06\/Screenshot-2019-06-24-at-12.58.24.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1644,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1644","url_meta":{"origin":713,"position":2},"title":"How to help stop those leaks.","author":"Priya Tew","date":"12 August, 2015","format":false,"excerpt":"Have you ever had one of those moments where you've bounced too much on the trampoline, coughed and sneezed too much or just bent down and leaked a little? Horrible to talk about but it happens. One way to help with this is to practise and use core bracing. Any\u2026","rel":"","context":"In "Bump to Birth"","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2015\/08\/Use-Your-Core.jpg?fit=500%2C625&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":801,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=801","url_meta":{"origin":713,"position":3},"title":"Abdominal Seperation can be Fixed!","author":"Priya Tew","date":"4 November, 2012","format":false,"excerpt":"I love working with my post-natal mummies (and that's not just because I sometimes get a baby to cuddle), one of the key things we focus on is strengthening the core post-birth. As part of these classes I often perform \"rec checks\" on mummies to see how their tummy muscles\u2026","rel":"","context":"In "Classes"","block_context":{"text":"Classes","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=5"},"img":{"alt_text":"Pilates with Priya: Post Natal Pilates Class","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2012\/11\/Image-11.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2012\/11\/Image-11.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2012\/11\/Image-11.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2012\/11\/Image-11.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2012\/11\/Image-11.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":1304,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1304","url_meta":{"origin":713,"position":4},"title":"Say NO to Sit Ups","author":"Priya Tew","date":"8 August, 2014","format":false,"excerpt":"\u00a0Sit-ups are one of those exercises that I'm really not keen on. Many people perform them incorrectly, they are not safe in pregnancy or post-birth\u2026 and yet they are often one of the main exercises people will be doing. A sit up or any variation of this movement where you\u2026","rel":"","context":"In "Bump to Birth"","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"Pilates with Priya: Why not to Curl up after having baby","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/08\/IMG_1681-300x203.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2762,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2762","url_meta":{"origin":713,"position":5},"title":"Should I leak when I run?","author":"Priya Tew","date":"7 September, 2018","format":false,"excerpt":"Running is great for mental health, being outdoors provides fresh air, a new perspective and the pounding of your feet in a rhythm can help your thought processes. However it is also known that the impact of running can elicit symptoms of stress urinary incontinence. That little bit of leaking\u2026","rel":"","context":"In "Back pain"","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2018\/09\/fil-mazzarino-711354-unsplash-300x161.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/713","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=713"}],"version-history":[{"count":5,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/713\/revisions"}],"predecessor-version":[{"id":723,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/713\/revisions\/723"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/media\/720"}],"wp:attachment":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=713"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=713"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=713"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}