Pelvic Floor Safe Workouts

We want you to MOVE because you love yourself, but sometimes (for as much as 50% of women according to Continence Australia) our movement comes at the cost of little accidents.

Not many of us like to admit that we’ve peed a little – or even a lot, and while it’s great to get movin’ it’s even better to look after your bod and not put any undue stress on your pelvic floor!

These exercises are generally considered to be pelvic floor safe.

Cardio Exercises

  • Low Impact Water exercises are fantastic, as they are low impact and don’t stress your pelvic floor as much.
  • Walking
  • Swimming
  • Cycling
  • Walking in water
  • Low impact aerobics classes (speak with your pelvic floor friendly trainer)
  • Cross trainer

Resistance Exercises

These should all be done with your core engaged.

  • Seated Exercises with a weight that doesn’t force you to “bear down” to complete your repetitions
  • Triceps Kickbacks
  • Dumbell Raises (lateral and front)
  • Supported Squats with a fitball
  • Shallow squats and lunges
  • Bench Press/Pec Deck
  • LIGHT weight lateral pull downs

Many other exercises can be modified to protect your pelvic floor in your gym routine.

Exercises to avoid:

The following are to be avoided until you have strengthened your pelvic floor, some exercises such as jumping jacks, and skipping with your legs together  are basically pelvic floor bad news, and are best left out of your workout routine!

  • High impact cardio classes e.g. Metafit (sometimes these can be modified),
  • Abdominal exercise that force the tummy to bulge up  e.g. situps, crunches, planks, double leg lifts
  • Deadlifts
  • Ketttlebell swings
  • Any heavy resistance weight that forces you to bear down
  • Full pushups

You can progress to more advanced exercises as your pelvic floor strengthens and any symptoms improve.

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