The Pelvic Floor: Improved Core Work & Sex

by Vilmaliz Bosque

Are you sure you are engaging your pelvic oor properly?

Throughout my 10 years of teaching I’ve had a number of clients(men and women) ask
me, “how do I squeeze my pelvic oor?”

I love being asked this questions because this usually means clients are paying attention.

But pelvic oor convos are not exactly your everyday topic unless you’re post-natal or
experiencing continence issues for whatever reason. 

So in case you’re still confused on what the pelvic oor is and how to engage this group
of muscles, below I share a very simple and straight forward explanation of what this muscle is
as explained by the Continence Foundation of Australia.

I am also sharing with you an exercise that I learned from a pelvic oor workshop years ago and
which I now share with my private clientele who is looking to strengthen this incredible functional
muscle.

WHAT IS THE PELVIC FLOOR?

“The pelvic oor muscles give you the ability to control the release of urine, faeces(poop) and
atus (wind).

When you contract the pelvic oor muscles, they lift the internal organs of the pelvis and tighten
the openings of the vagina, anus and urethra. Relaxing the pelvic oor allows passage of urine
and faeces.

This function is especially important if your urethral or anal muscles do not work normally, as
may be the case after giving birth or after prostate surgery.
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 Pelvic oor muscles are also important for sexual function in both men and women. In men, it is
important for erectile function and ejaculation. In women, voluntary contractions (squeezing) of
the pelvic oor contribute to sexual sensation and arousal.

The pelvic oor muscles in women also provide support for the baby during pregnancy and
need to be relaxed during the birthing process.”

So now that you know what the pelvic oor is, let’s talk about how to engage this muscle as
often cued during abdominal work.

Imagine your pelvic oor as having a front(anterior) and a back(posterior/rear) section.

Anterior Pelvic Floor: For women, your vagina and urethra are the front part of your pelvic oor.
So imagine you’re having to hold your pee or even keep your tampon from sliding out when
running or jumping(this happens with a weakened pelvic oor).

For men, this is similar but thinking more in terms of controlling the need to ejaculate or holding
the urge to urinate, as well.

Rear Pelvic Floor: Imagine you have to hold a fart when doing ab work in a pilates class
😂  That’s the rear part of your pelvic oor(aka “anus”).

So when looking to engage your pelvic oor, you want to activate both, your anterior and
posterior pelvic oor sections. If need to, use one of the imageries from above to help you do
this.

This is also how you engage your pelvic oor while doing abdominal work which you will often
hear me cue during my workouts. Pelvic oor engagement is especially important to help us tap
into our transverse abdominals(deepest ab muscle). It is also how I personally like to activate
my low abs.

Your pelvic oor should be constantly engaging when doing ab work!

Below is a Pelvic Floor exercise you can practice at home if you don’t have kegels and are
looking to strengthen this muscle and tap into your low abs more ef ciently.

Keep in mind that while doing pelvic oor exercises you should keep your hips, inner thighs,
 and glutes relaxed. This is really really important as I’ve often come across the misconception
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 that we should engage our inner thighs while doing pelvic oor work which is not entirely
correct. While there’s a close connection between these two muscle groups, in order to properly
strengthen our pelvic oor, we must learn to isolate it rst.



PELVIC FLOOR EXERCISE:

Imagine your pelvic oor as an elevator going up. Begin by squeezing in and focusing on
this elevator going up to the rst oor then slowly start going up to the second oor, third, fourth,
all the way up to the fth oor.

This is where you will squeeze the highest and deepest part of your pelvic oor (front and rear
pelvic oor squeeze). This is also where part of your low abs can begin contracting when doing
abdominal work. I often cue “squeeze your pelvic oor in and up”.

Once you’ve managed to nd your tightest and strongest squeeze, hold that elevator up in the
5th oor for 10 seconds then slowly start going back down to the 4th, 3rd, 2nd, until you arrive
back at the 1st oor. Make sure to do this slowly and with CONTROL.

Going down is just as important as going up so take your time! Allow yourself to fully release the
engagement before going back up.

Do this for at least 5-10 minutes one-three times a day to help strengthen and re-align your
pelvic oor.

This is going to help so much with core work and make sex so much better😜

For women it helps with having better orgasms and not peeing our pants when jumping or
running. For men, it will help with lasting longer during sex😉 . So, both men and women need
to have a strong pelvic oor and can bene t from this exercise equally.

© 2022- VILMALIZ BOSQUE | VB FIT METHOD ALL RIGHTS RESERVED

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