Glutes & Pelvic Floor: The Strength Connection
Why Strengthening Your Glutes is a Game-Changer for Your Pelvic Floor
Have you ever considered the relationship between your glutes and your pelvic floor? It might surprise you, but one of the best ways to enhance your core and pelvic floor health is by focusing on strengthening those glutes. Strong glutes don’t just give you a toned rear end – they play a pivotal role in improving pelvic floor function and even reducing symptoms like incontinence.
Understanding the Anatomy
The interconnectedness of the glutes and the pelvic floor lies in their shared anatomy:
- The pelvic floor muscles span from the pubic bone to the sacrum, forming a supportive sling for the pelvic organs.
- The glutes, our body’s powerful buttock muscles, are anchored to the backside of the sacrum.
Given their close anatomical proximity, it’s evident that the health and strength of the glutes can directly influence the sacrum and, in turn, the pelvic floor.
Research Insights
Recent studies have delved deeper into this relationship. One notable study titled “Effect of Pelvic Floor and Hip Muscle Strengthening in the Treatment of Stress Urinary Incontinence: A Randomized Clinical Trial” by Marques et al. discovered that participants who incorporated hip muscle (including glutes) strengthening exercises alongside pelvic floor exercises experienced a significant reduction in daily urine leakage. While the combined approach didn’t show marked superiority in every aspect, the decreased frequency of daily urine loss stood out.
Boosting Your Pelvic Floor Health: Get Those Glutes Working!
To harness the profound effect the glutes can have on pelvic floor health, consider the following exercises that I always recommend to my clients:
- Bulgarian Split Squats: Engages the glutes and pelvic floor while also challenging your balance.
- Deadlifts: Targeting the posterior chain, they work the glutes, hamstrings, and back muscles.
- Bridges: Activate those glutes, which in turn stimulates the pelvic floor.
- Squats: An all-rounder that engages the glutes, hamstrings, and the pelvic floor.
In Conclusion
The glutes and the pelvic floor share an intricate bond, one that can significantly impact your pelvic health. By understanding this relationship and incorporating targeted exercises, you’re taking a proactive step towards better pelvic floor health.
Glutes & Pelvic Floor: The Strength Connection
The Glute-Pelvic Link: Strengthening your glutes isn’t just about a toned rear end. It plays a crucial role in bolstering pelvic floor function and reducing issues like incontinence.
Quick Anatomy Insight:
The pelvic floor muscles span from the pubic bone to the sacrum, supporting pelvic organs.
The glutes anchor to the sacrum, influencing the health and function of the pelvic floor.
Research Spotlight:
Recent research by Marques et al. highlighted that combining glute and pelvic exercises can lead to a significant reduction in daily urine leakage.
Recommended Glute & Pelvic Exercises:
Bulgarian Split Squats: Balance + Glute engagement.
Deadlifts: Targets the entire posterior chain.
Bridges: Direct glute activation and pelvic stimulation.
Squats: Engages glutes, hamstrings, and the pelvic floor.
Takeaway: Your glutes have a pivotal role in maintaining pelvic health. Stay strong and balanced!
Works Cited
Marques SAA, Silveira SRBD, Pássaro AC, Haddad JM, Baracat EC, Ferreira EAG. Effect of Pelvic Floor and Hip Muscle Strengthening in the Treatment of Stress Urinary Incontinence: A Randomized Clinical Trial. J Manipulative Physiol Ther. 2020 Mar-Apr;43(3):247-256. doi: 10.1016/j.jmpt.2019.01.007. Epub 2020 Jul 21. PMID: 32703614.