Below The Belt
More than 1 in 10 young women are incontinent
Finding the right muscles
The Core – It’s more than just your tummy muscles!
-Your uterus is the bit where a baby grows.
-Your bowel absorbs nutrients then pushes the waste to the rectum.
-Your rectum stores the waste until you’re ready for a poo.
-Your spine supports your body and looks after your spinal cord.
-Your tail bone is what's left of the tail you had before you were born!
-Your anus is the opening where your poo comes out.
-Your pelvic floor muscles control your bladder and bowel and help keep all the important stuff, like your vagina and uterus, where they should be.
-Your vagina is the tube through which a baby or your period comes out of your body.
-Your urethra is the tube through which urine leaves your body.
-Your diaphragm is a sheet of muscle at the bottom of your lungs that makes you breathe.
-Your transverse abdominus is a sheet of muscle underneath the six pack muscle.
-Your multifidus are muscles that lie close to your back bone.
Which muscles exactly?
Introducing your core...
If you've ever been to the gym (or eaten chips on the couch while watching a workout video), you have heard all about your core and how important it is to your strength and how your body works.
Your core includes a whole bunch of different parts that, we'll be honest, have pretty fancy names (seriously, try them out) with some wild spelling. But stick with us — knowing a little about what's in your body and how it works can make all the difference to controlling your pee!
It does all this and more!
Zoom in on the bottom of your core
The pelvic floor muscles (PFM) at the bottom of your core support your organs and move up and down in time with your diaphragm.
Your PFM also works with an extra ring of muscle around your anus and urethra that stops your pee and poo from coming out at the wrong time.
If it's a bit lazy, weak or stretched, your PFM doesn't provide the support it should, and your organs can sag towards the gap at the bottom of your pelvis.
The TA, Diaphragm, Multifidis and Pelvic Floor Muscles work together to make a stable foundation for movement. These four muscles together form your core.
An insider’s view
A top down view to intro the bones
So far, we've learned the pelvic floor muscles work with some of your other parts to close things off and stop bladder problems like your pee and poo leaking out. But what about when you need to use the bits of your body down there?
The Pelvic Floor Muscles fill the space between your tail bone, pubic bone and sit bones (bones you actually sit on) and close or opens for pee, poo and sex.
This diagram shows how your muscles can close off the bottom of the pelvis, while still allowing sex, childbirth and peeing and pooing at a time of your choice.
Lights, camera, action!
How it all works together
So, let's talk about how it all works - when it's working the way it should! Take a look at the handy diagram and follow the arrows. When everything works well, the pelvic floor lifts at the same time as the deep abdominals draw in and there is no change in breathing. This action causes the pressure inside to rise and prepares our bodies for movement.
When things aren't working so well, one part might do its job without the others, so as it draws in, the other parts naturally want to bulge out.
Why know all this? Like any muscles, once you know where your pelvic floor muscles are and how they work, you can visualise and consciously control them, so you can prevent bladder problems.
If you're still finding this hard to understand and even do....we're also here to let you know that there is more help if you need it!
Go to - when lifting, squeezing and releasing my pelvic floor exercises isn't working!
Wanting to know more about the pelvic floor, some important core exercises and what to look out for if you're having trouble doing these exercises? Check it our here
Now you can control your muscles!
When you work your abs or your biceps or triceps, you do it by tightening and then releasing the muscles. Your pelvic floor muscles are the same. Give it a go!
Tighten the muscles around your anus as though you’re trying to stop a fart from escaping. Now do the same at the front, as though trying to stop pee coming out. Can you do it? To try tightening your vagina, squeeze in as you lift up, and then release and relax.
Quick activities:
- Practice a few strong contractions then 10 quick flicks.
- Practice a long slow squeeze up to 30 seconds.
- Remember, relax shoulders, legs, tummy and butt, and don’t hold your breath.
- Getting the movement right is more important than how hard you squeeze or how many you do!
When should I lift and squeeze or see a health professional?
