The pelvic floor

Health magazines, sex advice — you see articles about the pelvic floor everywhere.

But where is it? What is it for? We help you shed a little light on it!

Everything, absolutely everything you need to know about the pelvic floor!

The pelvic floor is in fact a set of muscles at the base of the pelvis, running from the pubic bone to the tailbone at the back, also known as the pelvic floor. It's essentially a kind of hammock that supports all the genital organs, namely the bladder, uterus, and rectum.

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

Well 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 will be. Strengthening your pelvic floor is therefore both good for your health and for your pleasure!

Why does the pelvic floor relax?

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 people with vulvas who experience different types of pelvic floor relaxation throughout their lives.

Of course, pregnancy and childbirth are the primary causes of a loss of pelvic floor tone. The pelvic floor stretches and becomes distended under the weight of the baby, as well as in preparation for childbirth. But sometimes it's simply ageing or a lack of physical activity that is the cause.

The consequences of this relaxation are multiple:

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

All of this is a bit daunting and not much fun, we grant you that. The good news is that the pelvic floor is a set of muscles. And muscles can be trained!

How to tone it?

• Kegel balls

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

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

To insert your Kegel ball, you can apply a little lube. Be careful — not too much! It might slip out too easily.

You can either wear it for 15 minutes while staying active (standing, walking), gold do Kegel exercises for a few minutes. In any case, the more regular you are (ideally every day), the faster the results will be.

•  Hypopressive abdominals 

This is a gentle way to strengthen the deep abdominal core 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 have been designed with healthcare professionals (physiotherapists, gynaecologists, midwives…) as well as engineers. Capable of measuring your pelvic floor tone, they can suggest the exercises best suited to your level, while adapting them to your progress. Often with a smartphone app to track your work, it's fun and easy.

• The manual method

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

On a daily basis, engage in regular gentle physical activity, and avoid repeated forced straining when you go to the toilet.

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

See you soon 💜