Pelvic health issues are common, especially for people with vaginas. Yet, most people do not fully appreciate the link between a functioning pelvic floor and quality of life until they encounter a pelvic health problem. Pelvic floor muscles are layers of muscles that span the bottom of the pelvis like a hammock. Various life events can lead to weakened pelvic floor muscles, such as pregnancy and childbirth, chronic cough, natural aging, and excess body weight. People can curb the impact of these events and improve their recovery prospects by including more pelvic floor training into their exercise routines. While “kegels” are widely known as a targeted exercise for isolating the pelvic floor muscles, the reality is that most people do them incorrectly.
At Femme Flexor, our mission is to bring awareness to the depth of impact that pelvic floor issues have on people’s lives and to help those suffering regain control. We’ve developed an innovative and effective tool for engaging pelvic floor muscles that can be easily integrated into anyone’s fitness regime! The Femme Flexor is made with 100% body-safe high-grade silicone that is extremely light. Unlike kegel balls or yoni balls that use weight, the Femme Flexor adds gentle resistance to engage surrounding pelvic floor muscles in the vagina. It’s essentially the pilates band of pelvic floor training.
Movecamp’s motto is that movement does not need to be complicated. In the same vein, we believe that pelvic floor training can be simple with the help of a reliable work-out buddy like the Femme Flexor. This tool can be worn safely during any physical movement. Here are our favourite exercises you can try with the Femme Flexor to successfully activate and strenghten your pelvic floor muscles:
PELVIC TILT ON A STABILITY BALL
With your spine in a neutral position, sit upright on a stability ball. Ensure your feet are in contact with the floor with knees at a 90-degree angle stacked over ankles. Raise your arms in front so they are straight in front of your body. Inhale and tilt the pelvis forward, arching your back. Pause, then roll back on the ball as you exhale. Repeat for 60 seconds or as desired.
HIP CIRCLES ON A STABILITY BALL
In the same centered position on a stability ball, begin making small circles with your hips in one direction, maintaining contact with the ball. Make each circle slightly bigger. Once you get to one big circle, change the direction of your hip circles and progressively shrink the size of the circles. Repeat for 60 seconds or as desired.
GLUTE BRIDGE / HIP RAISE
Lay on your back with your knees bent and feet flat on the floor. With your hands along your sides, your fingers should just graze the back of your feet. Press your lower back into the ground. Inhale, push your heels into the floor and lift your hips into the air. Hold for 5 seconds, then exhale and lower your hips back down. To increase tension, place a yoga block between your knees and squeeze them together during this movement. Repeat for 60 seconds or as desired.
BASIC SQUAT
Stand with your feet shoulder width apart and toes facing forward. Gaze up, lifting your chest high. Bend your knees and sit back as though you’re going to sit in a chair. Keep your head and chest upright. Stop when your thighs are parallel with the ground. Hold this position for 5 seconds. Press through the heels and come back up to stand tall. Repeat for 60 seconds or as desired.
BIRD DOG
Begin on all fours in tabletop position (wrists underneath shoulders and knees underneath hips). Pull your abdominal muscles into your spine. Keeping your back and pelvis stable, reach your right arm forward and extend your left leg back. Hold for 5 seconds, ensuring your pelvis does not rock from side to side. Return to the starting position. Lift your left arm forward and extend your right leg back. Hold for 5 seconds and return to the starting position again. Repeat for 60 seconds or as desired.