The pelvic floor consists of the muscles and ligaments that support the organs located in the lower part of the abdominal cavity, in both women and men. We could imagine them as a small hammock in the pelvic area, gently yet firmly rocking these organs, keeping them healthy and in place.

Keep reading, we'll tell you everything you need to know about the pelvic floor, how to care for it, strengthen it, and its importance to your physical and psychological well-being.

What is the pelvic floor?

The pelvic floor is made up of the set of muscles and ligaments located in the lower part of the abdomen , responsible for supporting and holding in place the bladder, urethra, uterus, vagina and rectum, in the case of women.

The pelvic floor is dynamic and adapts to our body movements, from playing sports to pregnancy and childbirth. Having a strong and flexible pelvic floor will help us have a healthy sex life , as well as prevent muscle discomfort in the lower back and urinary incontinence.

Sometimes, we forget the importance of this part of the body. Many people strengthen other, more visible muscles, such as the abdominals, biceps, or triceps, and neglect this crucial area.

Pelvic floor muscles

The pelvic floor is made up of the following muscles:

• Piriformis muscle
• Coccygeal muscle.
• Levator ani muscle or MEA (formed by the pubococcygeus, iliococcygeus and puborectalis muscles).
• Internal obturator muscle.
• External anal sphincter muscle.
• Muscles of the perineum (superficial transverse and deep transverse).
• Bulbospongiosus muscle.
• Ischiocavernosus muscle.
• External urethral sphincter muscle.

They all work together to prevent the viscera and organs from being in their correct place, especially during times of pressure or tension.

The pelvic floor and its importance for women's well-being

A weak or damaged pelvic floor can not only cause physical symptoms but can also have psychological effects . For example, if urinary incontinence is present due to weakened pelvic floor muscles, the person may

Feeling embarrassed and experiencing low moods. Likewise, the loss of pleasure caused by a lack of muscle tone can lead to low self-esteem or aversion to sex.

Sex is truly important in every woman's life, being closely linked to health. If a woman develops a rejection of it or experiences a lack of libido, the consequences, both physical and psychological, will become apparent in the short or long term. It has been shown that sex helps reduce stress, prevents heart disease, improves mood, promotes better sleep, and also helps strengthen the pelvic floor.

What about the male pelvic floor?

Yes, men also have pelvic floor muscles, which are responsible for supporting the sexual and excretory organs. There are several differences between the male and female pelvic floor, since the sexual organs of both are practically opposites.

Just like women, having a weak pelvic floor can lead to health problems, such as urinary incontinence, erectile dysfunction, chronic pelvic pain, and even discomfort or pain during sexual intercourse.

Factors that can damage the pelvic floor

The pelvic floor can be damaged after:

• A natural birth
• Having practiced high-impact sports for a long period of time
• Having chronic constipation
• Respiratory diseases
• Having undergone any aggressive gynecological treatment
• The passage of time and age
• Being overweight or obese
• Maintaining bad posture for long periods of time
• Injuries to this part of the body
• Penetrative sex without being prepared and lubricated

How can I tell if my pelvic floor is weakened?

There are several symptoms that can give you clues that your pelvic floor might be damaged or weak , and you should focus on working on it to regain its strength. Here are some of them:

• Loss of urine or feces (may be small when coughing or sneezing, or total incontinence)
• Uncontrollable flatulence
• Genital prolapses that appear between the labia minora of the vagina
• Pain during sexual intercourse
• The vagina cannot hold a vaginal cup or tampon inside.
• Chronic lower back pain
• Loss of sensitivity in the vaginal area, decreasing sexual pleasure

Weakened pelvic floor: what do I do?

A weak pelvic floor can lead to urinary or fecal incontinence, and can even cause discomfort or pain in this area. There are several ways to work on and regain the strength and elasticity of these muscles.

Contraction exercises and yoni eggs to work the pelvic floor

One way to strengthen the pelvic floor is through contraction exercises combined with the use of yoni eggs . Thanks to this ancient tool, this part of the female body can be strengthened, resulting not only in good sexual health but also in incredible orgasms and a healthy, strong bodily connection.

Kegel exercises require you to concentrate and contract your pelvic floor muscles, as if you were holding back the urge to defecate, and then release and relax. There are several ways to begin the exercises, although the best is by visualizing your vagina trying to grasp an object and then letting go.

To perform contraction exercises with a yoni egg , it's important that the egg is perforated so you can use it with thread and consciously work the muscles. To learn more about yoni egg practices, Yonisamsara has designed anonline course on Yoni Eggs so you can learn and integrate this ancient practice into your daily life.

Yoni Yoga

This variety of yoga has been specially designed to perform an exhaustive workout of the pelvic floor muscles , in addition to combining all the benefits that yoga has for the mind and body.

Carol Arnelas has created a special Yoni Yoga class program , working with a combination of yoni eggs and pleasure wands to restore women's sexual health , reconnecting them with the pleasure and pure essence that every woman possesses within. If you feel your pelvic floor muscles are weak, practicing this two to three times a week will help, and you will notice an improvement, both physically and psychologically.

Hypopressive gymnastics

Conventional abdominal exercises can worsen your condition if you already have a weakened pelvic floor, and in this case, it is better to focus on gymnastic exercises or hypopressive abdominal exercises.

These exercises are highly recommended postpartum; they involve performing a series of static exercises that work the muscles through tension and pressure, rather than body movement. There are several types of exercises you can do at home: stay tuned, as we'll soon be publishing a guide to pelvic floor strengthening exercises.

Now you know a little more about a very important part of your female anatomy. It's time to start caring for and loving it as it deserves, just as we should love and care for ourselves. Stay tuned to our social media and blog to learn more about sexual health, yoni eggs, and pleasure wands !