The pelvic floor is a critical group of muscles that play a vital role in a woman's overall health and well-being. From bladder control to posture and daily comfort, these muscles are often overlooked until problems arise. Fortunately, there are effective ways to train the pelvic floor, including the innovative LiM Method, which offers a structured, at-home approach to improving this important muscle group, and reshaping your overall wellness routine.

 

Why Training the Pelvic Floor Matters

Functioning pelvic floor muscles are essential for a woman's health and quality of life. These muscles support the bladder, uterus, and rectum, helping to maintain continence and prevent pelvic organ prolapse. Additionally, a robust pelvic floor can enhance sexual function and alleviate discomfort or pain in the pelvic region. Proactive training exercises can not only prevent issues but also help alleviate existing problems, empowering women to live their lives to the fullest.

 

Signs That You Need to Train Your Pelvic Floor

If you experience any of the following symptoms, it may be a sign that your pelvic floor muscles need some extra attention:

• Urinary incontinence (leakage when laughing, coughing, or exercising).

• Frequent urge to urinate or difficulty emptying the bladder.

• Pelvic pain or a sensation of heaviness or pressure in the pelvic region.

• Difficulty with bowel movements or fecal incontinence.

• Decreased sexual function or discomfort during intercourse.

• Recognizing these signs early on can help you take proactive steps to strengthen your pelvic floor and improve your overall well-being.

 

Best Exercises to Train Pelvic Floor Muscles

Pelvic Floor Exercises

Traditional pelvic floor exercises, such as Kegel exercises, don’t nearly target all layers or the pelvic floor muscles appropriately AND lack the ability to help you create full functional muscles in the pelvic floor. Instead, we recommend low-impact, multi-directional movement with the LiM Method. 

 

The LiM Method

The LiM Method offers a unique and innovative approach to pelvic floor training.. Centered around the LiM Slide, which is an at-home system that integrates functional exercise movements with targeted pelvic floor exercises. With just 10-minutes a day, gradually building strength, flexibility and endurance in a low-impact way that naturally integrates into your lifestyle.

The LiM Slide's simple and sleek design makes it easy to use, providing guidance and feedback to ensure proper technique, guided by Founder, Jemila Medley. 

By incorporating the LiM Slide into your routine, you can effectively target and train your pelvic floor muscles, helping to alleviate common pelvic floor issues.

 

Common Mistakes to Avoid

When it comes to pelvic floor exercises, it is important to avoid a few common pitfalls:

1. Overtraining: Doing too many repetitions or exercises can lead to muscle fatigue and potentially worsen symptoms.

2. Ignoring breath control: Holding your breath during exercises can increase intra-abdominal pressure, which can be counterproductive.

3. Too much sitting: although rest and recovery is often crucial after childbirth or surgery, moving your body is also important.

4. The LiM Slide's guided approach helps ensure you perform the exercises correctly, with a focus on proper form and controlled breathing, to maximize the benefits and avoid these common mistakes.

 

How to Make Pelvic Floor Training a Part of Your Routine

Incorporating the LiM Method into your daily life doesn't have to be a chore, it seamlessly integrates into your everyday routine and can be done from home before your Pilates class, day in the office, or with the kids. The LiM slide was created to be a part of your everyday self care routine.

 

When to Seek Professional Help

While consistent pelvic floor exercises can be highly effective, if you continue to experience persistent symptoms or have concerns about your pelvic floor health, it is important to consult a healthcare provider or pelvic floor specialist. They can provide personalized guidance and, if necessary, recommend additional treatments or therapies to address your specific needs.

 

Conclusion

Maintaining a strong and healthy pelvic floor is essential for women's overall well-being. By incorporating targeted exercises, such as those offered by the LiM Method, you can proactively train these critical muscles and enjoy the benefits of improved pelvic floor connection and wellness.