This post is sponsored by ApexM, InControl Medical. All opinions are my own. Read more about how it can help to strengthen your pelvic floor.
With the new year fast approaching, I am certain most people are preparing for resolutions. The number one resolution people often make: to get in shape. And rightly so. There is nothing like a new year to inspire new changes. I’ve talked a lot about my postpartum fitness journey here and on my Instagram. I’ve shared triumphs and struggles and everything in between. There is one aspect in my fitness journey I’ve been tight lipped about though…
Even typing those two words out seems downright embarrassing. C’mon, I am 32 years old – far from the elderly women I figure adult diapers are targeted towards… But I can’t tell you how many times I wished I had a pad on: on the treadmill trying to go for that extra mile, at the gym during a Les Mills class, or even at home doing HIIT circuits. I cannot complete a series of jumps/ sprints/ or even sneeze without leakage (lovely, I know).
I know I can’t be the only one. In fact, after researching how to resolve my issue, I have learned that about a third of the female population has suffered through incontinence – one third! Yet we don’t talk about it and even wait an average of seven years to address the problem with our doctors. So friends, today, we will be chatting about it.
Strengthen Your Pelvic Floor
First of all, what is the pelvic floor and why do we need to strengthen it? Your pelvic floor are muscles that support the bladder, bowel, and uterus. I think of them as a seal: when at it’s best, it keeps all your orifice down there tightly sealed, preventing anything from coming out if don’t want it to – like pee when you giggle and even entire organs out of your vagina. Yes, ever heard of prolapse? The thought of it is straight up terrifying!
Your pelvic floor muscles also play an essential role in sexual function. Strengthening these muscles can reduce pelvic pain during sex as well as increase your ability to achieve the big O – which in itself is pretty damn convincing! Who doesn’t want more pleasure during sex?
So here are a few ways I’ve learned to strengthen your pelvic floor muscles, passing it on for anyone else suffering like me.
See A Women’s Health Physical Therapist
Women’s health physical therapist specialize in treating functional problems like discomfort during sex, after childbirth, and incontinence. They use exercises like kegels, Pilates, and other strength training to aide you in reclaiming a healthy and functional pelvic floor.
I remember the first time I heard the term “kegel exercise”. I was 10 years old, watching an episode of Real World on MTV that I was way too young for. It wasn’t until I was in my 20’s when I became versed with the exercise again. Kegels are exercises you can do to strengthen your pelvic floor muscles. The problem is, only 50% of women actually DO kegels… and only half of those that attempt kegels do them right. According to David Shusterman, M.D., the founder of NY Urology, doing them wrong can be more harmful than not doing them at all.
If you’re like me, and prefer for something that you can do in the comfort of your own home, the ApexM by Incontrol Medical may be your best bet. ApexM is an FDA approved at home trans vaginal device that specializes in two types incontinence. Stress and urge incontinence. For stress incontinence, ApexM uses mild muscle stimulation to contract your pelvic floor muscles. This results in targeting the right muscles better and more efficiently. For urge incontinence, ApexM sends a calming signal to the muscle that surrounds the bladder to prevent spasms which reduce the urgency.
You do this at the comfort of your own home, about 10 minutes a day, 6 days a week. I’ve read countless reviews on this product from customers and doctors alike who rave about the ApexM. For those interested in giving it a try, it is currently $100 off using the code HOLIDAY100 on the ApexM site.
I was recently sent the ApexM and have been using it for a couple of days. I will update with a full review and experience next month so be sure to check back!