Pelvic Floor Safe Workouts

Chloe Pedley Jul 7, 2018 0 comments 0

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 to have some deep respect for the ol' pelvic floor.

The industry takes a pretty hard line stance to what you can and can't do but I want to have a conversation about you and your body.

Firstly, it's YOUR body. I want you to train safely, but I also want you to make choices from the position of bodily autonomy. YOU'RE the boss.  I'll give you info, I'll give you recommendations, but at the end of the day, you make the call.

Take your power, woman!

So here we go!

These exercises are generally considered to be pelvic floor safe by Pelvic Floor First:

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

  • 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.

But CHLOE - those exercises are BORING, I want to get back to Crossfit, and Metafit and F45

I know, right?!  And I think I would be doing you a terrible disservice if I told you that if every time you leaked, a little more of your fitness loves slipped away.

I want you STRONG. I want you to LOVE movement, and for me that includes ALL of the movements that you enjoy. So rather than taking a hard line approach to what you can and can't do, let's re-frame it to "some exercises aren't appropriate just now, but we want to train until you can do them without producing symptoms"

Right, so how do I get back to throwing heavy stuff around?!

  1. Start with an assessment with a pelvic floor physiotherapist. Find yourself one who doesn't make you feel broken (you're not) find one who wants you to make progress back to the sports you love (You can and should be able to)
  2. Go ahead and check out  the Physio Detective's YouTube channel I want you to feel hope, and feel like there is light at the end of your pelvic floor tunnel (no pun intended)
  3. Once you have ruled out any red flags, and you're safe to workout - work with a trainer who supports your goals, and wants to help you safely improve your fitness (There are a growing number of us!)

You can progress to more advanced exercises as your pelvic floor fitness improves.

Chloe Pedley
Founder at Polkadotsi
Chloe is the founder of Polkadotsi, mother of four little boys, and wife and lover to a magnificent husband.
She's interested in all things sex and sexuality, and seeks to make a positive difference in the world by education.

Chloe is the founder of Polkadotsi, mother of four little boys, and wife and lover to a magnificent husband. She's interested in all things sex and sexuality, and seeks to make a positive difference in the world by education.