Women's Health


Deep Pelvic Floor Muscles

How to Train the Deep Pelvic Floor Muscles: Exercises for a Strong Pelvic Floor

You may have heard about the pelvic floor, or inner core, as it has become a popular topic of discussion among women, fitness instructors, medical providers and celebrities. You may find yourself wondering what the pelvic floor is, the differences between the superficial and deep pelvic floor and if it even matters. Many women do, and as a result, Kegel exercise trainers to strengthen the pelvic floor muscles are popping up everywhere these days.


Vaginal weights, Kegel balls, vaginal eggs, jade eggs and electronic Kegel trainers are becoming prevalent choices for women. So, if you feel confused about all this, keep reading to find out how to get the most out of pelvic floor exercises. And you’ll learn more about using vaginal weights to train the deep pelvic floor muscles for the best results, too.

What is the Pelvic Floor?

The pelvic floor muscles are a group of three distinct layers of muscles at the base of the pelvic girdle. They are not flat like the floor of a room is, though. At rest, they are domed downward. However, they are mobile and capable of squeezing inward and lifting upward in the pelvic cavity. The pelvic floor muscles consist of several muscles collectively.

Pelvic Floor Muscles    Kegels    Kegel Exercise Weights    Vaginal Weights

Deep Layer of Pelvic Floor Muscles    Kegels    Kegel Exercise Weights    Vaginal Weights

Deep Layer Of The Pelvic Floor Muscles


The pelvic girdle includes two crescent-shaped pelvic bones. And these bones join at the front to form the pubic symphysis. Also, they join at the back on the triangle-shaped sacrum to form the sacroiliac joints. The coccyx, or tailbone, attaches to the base of the sacrum. Lastly, the ligaments secure each of the joints, which connect bone to bone.

However, for simplification and categorization, they are often referred to as the superficial urogenital muscles or superficial pelvic floor muscles, and the deep pelvic floor muscles or levator ani muscles. These muscles support the pelvic organs, rectum, uterus and bladder. The terminal openings of these organs pass through, and in females result in the three sphincteric openings of the anus, vagina and urethra.

Why are the Pelvic Floor Muscles So Important?

One in three women experiences pelvic floor issues, including up to 80 percent of pregnant women and new moms. A weak pelvic floor can be a result of genetics, participation in high-impact sports, chronic constipation, natural aging, pregnancy and childbirth. Often, a weak pelvic floor presents as bladder leakage issues when a woman laughs, coughs, sneezes or runs, which is also referred to as stress urinary incontinence (SUI).

Other symptoms of pelvic floor issues include lower back pain, poor posture and pelvic organ prolapse, a condition in which the pelvic organs drop downward into the vagina. These issues affect women of all backgrounds and occur regardless of whether they have had children. Fortunately, these issues are curable with specific types of Kegel exercises women can do to limit and prevent symptoms altogether.

The Best Way to Train the Deep Muscle Layer of the Pelvic Floor for Strength

A Kegel is a contraction of the pelvic floor muscles as a whole. There are many ways to do Kegels to achieve various results. But to activate the deep layer of the pelvic floor muscles, it is necessary to contract the muscles so that they close inward and lift into the body. Approximately 80 percent of women perform Kegels wrong by bearing downward, or tightening their abdominal or gluteal muscles instead of using the pelvic floor muscles.

How to Do Kegels Correctly

To do a basic Kegel targeting the deep pelvic floor muscles in women, imagine that your urethra is a telescope and pull it up and into your body. This visualization creates the closure and lift necessary to activate the deep pelvic floor muscles. You can also imagine that you are pulling a marble from the outside of your vagina inward.

How to Use Kegel Exercise Weights to Target the Deep Pelvic Floor Muscles

Kegel exercise weights, also known as vaginal weights or Kegel balls, add resistance to the deep pelvic floor muscles to help coordinate them and strengthen them. This is beneficial for women who experience weakness of the pelvic floor muscles after surgery, injury, childbirth or natural aging. Vaginal weights are ideal to use for deep pelvic floor muscle exercises because they directly challenge the muscles for a targeted workout. Also, they are easy to use.

A vaginal weight goes into the vagina just like a tampon. And then you just go on with your day doing things like household chores, taking a shower or getting the kids ready for school. You simply use your deep pelvic floor muscles to keep the weight in place. After just 15 minutes of using the vaginal weight, your workout is done for the day.

Typically, urinary incontinence requires that you perform 80 to 100 regular Kegels per day, which takes considerably longer than 15 minutes. And they are difficult to remember to do with a busy schedule. But using vaginal weights such as the Intimate Rose Kegel Exercise System can produce stronger pelvic floor muscles in a shorter time. This is because your pelvic floor muscles receive added resistance.

Better yet, these weights can help you identify where your vaginal muscles are located so you can be sure you are performing Kegels properly. Thus, you can ensure you are working on the deep core for a tight pelvic floor. So, if you don’t contract the muscles properly, the weight will simply slide out of your body.

The Intimate Rose Kegel Exercise System comes in a set of six progressively heavier Kegel weights to allow a natural, comfortable progression to reach your goals. Here’s how to find the proper weight to start your exercises with:

  • Begin by placing the white weight into your vagina just as you would a tampon.
  • Stand up and attempt to hold the weight inside the vagina for one minute.
  • If this exercise is easy to achieve, attempt to walk around doing light household chores with your clothing on as you normally would.
  • Keep the weight inserted for 10 to 15 minutes.
  • Once the lightest weight becomes easy, progress to the next heaviest weight.

Deep Core and Pelvic Floor Exercises

You can use the Kegel weights while doing traditional exercises, like squats, lunges, upper body workouts, Pilates, Yoga, Qi Gong, and most other exercise programs. Deep squatting while activating the deep pelvic floor muscles is a great way to challenge your pelvic floor muscles.

For more information visit www.IntimateRose.com.

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ByDr. Amanda Olson,DPT, PRPC