The pelvic floor

Health magazines, sex advice columns — articles about the pelvic floor are popping up everywhere.

But where is it? What is it for? We're here to help shed some light on the subject!

Everything, absolutely everything — you'll know it all about the pelvic floor!

The pelvic floor is actually a group of muscles at the base of the pelvis, running from the pubic bone to the tailbone at the back, also known as the pelvic diaphragm. It acts like a hammock, supporting all the pelvic organs: the bladder, the uterus and the rectum.

And it is very important! First and foremost, it ensures urinary continence and supports the pelvic organs. Yes, it's the pelvic floor that helps us hold in a wee, and it's also what prevents organ prolapse! So, do we love our pelvic floor?

And yes, because that's not all. The pelvic floor is also the source of our vaginal pleasure. The more toned it is, the more intense the sensations during penetration. Strengthening your pelvic floor is therefore good for both your health and your pleasure!

Why does the pelvic floor weaken?

While people with a penis also have a pelvic floor, it is subject to far less abdominal pressure on a daily basis. It is therefore those with a vulva who experience various episodes of pelvic floor weakening throughout their lives.

Of course, pregnancy and childbirth are the leading causes of loss of pelvic floor tone. The muscles stretch and become distended under the weight of the baby and in preparation for labour. But sometimes it is simply ageing or a lack of physical activity that is to blame.

The consequences of this weakening are numerous:

• urinary incontinence
• loss of sensation during sex
• gas and/or faecal leakage
• organ prolapse (genital prolapse)

All of this sounds a bit daunting and not exactly fun, we'll give you that. The good news is that the pelvic floor is a group of muscles. And muscles can be trained!

What can you use to tone it?

• Geisha balls

Opt for variable weights, taking care to start with a weight suited to the tone of your pelvic floor.

Insert your geisha ball into the vagina and squat down. If you have no trouble holding it in naturally, move up to a heavier weight. If it slips slightly and takes some effort to hold in, work with that weight.

To insert your geisha ball, you can use a little lube. But not too much! It might slip out too easily.

You can either wear it for 15 minutes while staying active (standing, walking), or do Kegel exercises for a few minutes. Either way, the more regularly you do it (ideally every day), the faster you'll see results.

•  Hypopressive abdominal exercises 

This is a gentle way to strengthen the deep abdominal muscles. YouTube is full of tutorials of all kinds to help you master this technique to perfection.

• The connected pelvic floor trainer

These wonderful little gadgets were developed with healthcare professionals (physiotherapists, gynaecologists, midwives…) as well as engineers. Able to measure the tone of your pelvic floor, they suggest the exercises best suited to your level and adapt them as you progress. Often paired with a smartphone app to track your work, it's fun and easy.

• The manual method

At your physiotherapist's or midwife's, the method involves performing contractions around a probe or a finger. For those who are already aware of their pelvic floor, you can also do a few contractions of around ten seconds several times a day.

On a daily basis, take up regular gentle physical activity and avoid repeated straining when going to the toilet.

There you have it — you know everything now! Feel free to leave us a comment if you have any questions:)

See you soon 💜