Day 8 Tips – Integrated Pelvic Support – Strength from the Outside In

Why Kegels Aren’t Enough

Many women are told that the secret to pelvic health is simply doing more kegels. However, your pelvic floor does not work in isolation. It is the base of your core canister. After 50, if your glutes are weak or your deep core muscles aren’t firing, your pelvic floor has to work overtime to stabilize your entire midsection. This overloading is often what leads to discomfort, pressure, or a lack of confidence during movement.

The Science: The Glute-Pelvic Connection

Your glutes (buttock muscles) are the strongest stabilizers in your body. When they are strong, they offload the pelvic floor by taking the brunt of the weight when you walk, sit, or lift. Think of your glutes as the external support system for your internal health. Strength training isn’t just about toning; it’s about creating an integrated system where the core, hips, and glutes share the load effectively.

Today’s Task: The Integrated Strength Protocol

Today’s focus is on controlled, mindful movement to wake up the stabilizers that protect your pelvic floor.

• The Workout: Complete today’s 10-minute Push Strength session. (since today is a Push day, we will focus on maintaining a “Neutral Spine” during your presses and push-ups to protect the pelvic floor).
• The Application (3-Minute Bonus): After your workout, perform 10 slow, controlled Glute Bridges.
  • Lying on your back, knees bent, feet flat.
  • As you lift your hips, focus on squeezing the glutes without tensing your jaw or neck.
  • Exhale on the way up to naturally lift the pelvic floor.
• The “Core Brace”: During any pushing movement today, imagine zipping up a pair of tight jeans. This engages the Transverse Abdominis (your deep core) and provides a safety net for your pelvic organs.

Why This Matters

Training the muscles around the pelvis improves support from the outside in. When your glutes and core are strong, they act as a buffer, reducing the internal strain on the pelvic floor. Over time, this coordination supports better posture, reduces lower back niggles, and gives you back your confidence in daily movement.

The Fabulous Micro-Win

• The Task: Complete the 10-minute session and the 10 slow Glute Bridges.
• The Sensation: Stand up and notice if you feel taller or more plugged in through your midsection. That feeling of stability is your body learning to distribute weight correctly.