Pelvic Floor and EMS Personal Training
Pelvic floor muscles play a crucial role in bladder control, sexual function, and overall core stability. When these muscles weaken, it can lead to a range of issues, including urinary incontinence, pelvic organ prolapse, and sexual dysfunction.
Traditional pelvic floor exercises (Kegels) are a well-established method for strengthening these muscles. EMS fitness can bring some additional benefits based on electrode placement and the auxiliary muscles it helps to train.
How EMS training can help
EMS fitness works by sending electrical pulses through electrodes placed on your body, causing muscles to contract. While the electrodes aren’t placed directly on the pelvic floor itself, they are typically positioned on surrounding muscles like the glutes, abdomen, and legs. Here’s how EMS workouts can influence your pelvic floor:
- Indirect stimulation: The electrical stimulation in nearby muscles can create a ripple effect, indirectly activating the pelvic floor muscles to contract as well. The nerves that support the pelvic floor are stimulated by the electrodes for the abdomen and glutes.
- Awareness and recruitment: Even without direct contact, EMS fitness can help you become more aware of how to engage your pelvic floor. By focusing on tightening your core during stimulation, you can learn to better recruit and contract these muscles.
- Training supporting muscles: Training the abs, obliques, transverse abdominis, glutes, adductors, and incorporating breathing techniques for the diaphragm will contribute to helping the pelvic floor muscles according to the Miha Bodytec training manual.
The Research Landscape
The research on EMS fitness for pelvic floor health is still evolving. While some studies suggest potential benefits, others highlight the need for further investigation.
- Promising Findings: A 2017 study published in the International Urogynecology Journal found that WB-EMS improved urinary incontinence in 75% of women who hadn’t responded well to traditional therapy. However, this was a small study, and larger-scale research is needed to confirm these findings.
Current Recommendations
Many healthcare professionals still recommend traditional Kegels as the first line of defense for pelvic floor strengthening, but here some additional ideas:
- Targeted approach: Kegels directly target the pelvic floor muscles, allowing for more focused training and potentially faster results.
- Integrated approach: When doing glute bridges, incorporate sequencing a long exhale while squeezing pelvic floor muscles (imagine your pelvic floor as a clock, bring noon to 6 and 3 to 9), then contract glute muscles.
- Sequencing muscle contraction is often overlooked. Contracting the pelvic floor muscles first before squeezing the glutes in many glute dominant exercises will help with hip stability.
- Pilates: Pilates has been a champion for pelvic floor strengthening for decades. We have a blog on how EMS and Pilates are excellent companions for each other.
- Combined approach: Adding EMS fitness to the mix, we can train the surrounding muscles at a high intensity, while queueing pelvic floor muscle contractions when doing other exercises that progress over time.
Remember: A healthy pelvic floor is essential for overall well-being. Whether you choose Kegels, EMS, or a combination of both, talk to your doctor or pelvic floor therapist to create a personalized plan for strengthening your pelvic floor muscles.
We hope to see you soon at our flagship Costa Mesa EMS studio:
419 E 17th Street, Costa Mesa, CA, 92627.
If you want to try EMS, please book an intro session at our Costa Mesa EMS studio or contact us at info@bodybuzzfit.com.
Conrad
