Skip to main content
Close Close

Congratulations
You're on the list.

Make sure to check your spam folder so that our emails are always delivered into your inbox.
xo, Kourt
Give your inbox
and your life

the Poosh it needs.
By clicking SIGN UP, you agree to receive emails from Poosh and agree to our terms of use and privacy policy.
Free Shipping on All Domestic Orders.
  • HEALTH + WELLNESS
  • LIFE + STYLE
  • HOME + ENTERTAINING
  • KKB
Poosh
  • instagram pinterest facebook twitter youtube join newsletter
  • Shop
  • search
  • search
  • body
  • diy
  • fitness
  • Giving Back
  • health
  • mind
  • Relationships
  • Sexual Wellness
  • soul
8 Simple Ways to Reduce and Combat Toxic Stress
8 Simple Ways to Reduce and Combat Toxic Stress
The Benefits of Having Non-Penetrative Sex
The Benefits of Having Non-Penetrative Sex
This Communication Tool Helped My Relationship Out of a Rut
This Communication Tool Helped My Relationship Out of a Rut
How to Differentiate Your Breakouts
How to Differentiate Your Breakouts
Did You Know…Boredom is Good for You?
Did You Know…Boredom is Good for You?
Vagina Skincare—It’s a Thing, and I Tried It
Vagina Skincare—It’s a Thing, and I Tried It
  • Adulting
  • beauty
  • guides
  • Hacks
  • style
  • travel
Should I Wax My Own Butthole?
Should I Wax My Own Butthole?
Under-$50 Date Ideas
Under-$50 Date Ideas
How to Prevent and Minimize Pesky Chest Wrinkles
How to Prevent and Minimize Pesky Chest Wrinkles
How to Catch Lucky Girl Syndrome
How to Catch Lucky Girl Syndrome
Derma Rolling vs. Derma Stamping
Derma Rolling vs. Derma Stamping
Hacks to Stop Procrastinating 
Hacks to Stop Procrastinating 
  • decor
  • entertaining
  • kids
  • motherhood
  • Playlists
  • recipes
Easy Meals I Make When I’m Feeling SAD
Easy Meals I Make When I’m Feeling SAD
Surya Spa’s Ayurvedic Mung Bean Pancakes With Stewed Fruit
Surya Spa’s Ayurvedic Mung Bean Pancakes With Stewed Fruit
Charcoal Latte Recipe Inspired by Kim Kardashian
Charcoal Latte Recipe Inspired by Kim Kardashian
Comfy-Cozy Vegan Pesto Whirls
Comfy-Cozy Vegan Pesto Whirls
New Year, New (Anti-Aging) Matcha Latte Recipe
New Year, New (Anti-Aging) Matcha Latte Recipe
Kourtney’s Hormone-Balancing Organic Blueberry Smoothie Recipe
Kourtney’s Hormone-Balancing Organic Blueberry Smoothie Recipe
  • family
  • kourtney
Kourtney’s Wet Hair Look: The Breakdown
Kourtney’s Wet Hair Look: The Breakdown
Inside the 2022 Kardashian Jenner Christmas Eve Party
Inside the 2022 Kardashian Jenner Christmas Eve Party
Behind Closed Doors: The Kardashian/Jenners’ 2022 Gift Wrapping  
Behind Closed Doors: The Kardashian/Jenners’ 2022 Gift Wrapping  
A Peek at all of Kourt’s Favorite Nostalgic Christmas Decor
A Peek at all of Kourt’s Favorite Nostalgic Christmas Decor
The Makeup Tips Kourt Learned from Kylie
The Makeup Tips Kourt Learned from Kylie
The Under-$25 Kettle Kendall Makes her Apple tea in
The Under-$25 Kettle Kendall Makes her Apple tea in
What are you looking for?

Menu

  • Shop
  • HEALTH + WELLNESS
    • body
    • diy
    • fitness
    • Giving Back
    • health
    • mind
    • Relationships
    • Sexual Wellness
    • soul
  • HOME + ENTERTAINING
    • decor
    • entertaining
    • kids
    • motherhood
    • Playlists
    • recipes
  • KKB
    • family
    • kourtney
  • LIFE + STYLE
    • Adulting
    • beauty
    • guides
    • Hacks
    • style
    • travel
  • Newsletter
instagram pinterest facebook twitter youtube join newsletter
fitness

How to Activate The Pelvic Floor To OPTIMIZE YOUR WORKOUTS

By Poosh
share on pinterest share on facebook share on twitter Share on Flipboard share by email
 Photo credit @fiahamelijnck
@fiahamelijnck

Not all workouts are pelvic floor workouts. But nearly all exercises, even those that seem to be solely isolating arms or abs, do work the core in some way. Learning how to activate the pelvic floor prior to and during your workouts can really maximize your flat-tummy benefits, as well as keep your form in check.

Pelvic floor, health, and wellness expert Courtney Virden is our go-to authority when it comes to, well, the pelvic floor. We all have a general idea of where and what the pelvic floor is, but activating it and keeping it engaged can be rather elusive. So to get the very best out of our workouts and improve our posture, we want to hone our awareness.

“A woman’s pelvic floor should be strong, toned, and responsive, and being aware of it can help you activate it while working out,” Virdin explains.

“As we breathe in, our pelvic floor descends and lowers slightly, and as we exhale, it gently lifts. Think of your core as a balloon that gently expands and contracts (your pelvic floor is the base and the diaphragm is the top).”

The goal is to activate the pelvic floor prior to the workout so that it naturally lifts when we engage our bodies. Virden breaks it down:  

“To become more aware of this movement, sit in a chair or on top of an exercise ball and breathe in deeply. Feel your pelvic floor slightly lengthen and as you exhale, the pelvic floor will lift slightly.

“Some women like doing Kegels, which are a concentric contraction, and feel similar to the feeling of when you stop the flow of urine. These are not suitable for women with a tight pelvic floor, however, and are most suitable for women with an overstretched pelvic floor. When I work with clients, I have them envision their pelvic floor contracting and lengthening with exercises to restore appropriate tension.

“Focusing on the pelvic floor during your workouts can help you improve your connection and engagement with it. For example, deep squats (especially with toes turned out) allow the pelvic floor to lengthen. And as you stand up, the pelvic floor contracts (picture that balloon and what happens as pressure is applied from the top or side and you can understand how your pelvic floor will react to different movements).”

Next time you’re about to do a core workout, a squat-heavy workout, or even a short arm-focused flow, practice this engagement first and feel the tightened-up difference.

Up next, be the first to know our weekly content and sign up for our Poosh newsletter.

You may also like...

Go to article Your Full-Body Standing Cardio Routine
fitness

Your Full-Body Standing Cardio Routine

Go to article Burn Calories and Boost Lymph Flow With Bouncing
fitness

Burn Calories and Boost Lymph Flow With Bouncing

Related Articles

Goes to article A Week of Snackable Workouts
fitness

A Week of Snackable Workouts

Goes to article Lower Core Workout for Those V-Abs
fitness

Lower Core Workout for Those V-Abs

Goes to article Yoga Moves to Ease and Strengthen Digestion
fitness

Yoga Moves to Ease and Strengthen Digestion

Goes to article A Fiery Abs Workout for the New Year
fitness

A Fiery Abs Workout for the New Year

Goes to article Our Favorite Pilates Body Workouts That Don’t Require Equipment
fitness

Our Favorite Pilates Body Workouts That Don’t Require Equipment

Goes to article 5-Minute Strong, Sexy Arms Workout
fitness

5-Minute Strong, Sexy Arms Workout

Goes to article 6 Things This Pilates Trainer Wants You to Know 
fitness

6 Things This Pilates Trainer Wants You to Know 

Goes to article Lower Abs Pilates Workout
fitness

Lower Abs Pilates Workout

  • About
  • Contact
  • Terms & Conditions
  • Privacy Policy
  • Cookie Policy
  • California Privacy Rights
  • Affiliate Disclosure
  • Accessibility

Keep in Touch

instagram pinterest facebook twitter youtube join newsletter
Reviewed by Allyant for Accessibility
  • © poosh, llc
    All Rights Reserved