One of the efficient and effective approaches in electric muscle stimulation (EMS) training is targeting key muscle groups to increase strength and endurance, improve performance, and for post-workout recovery or rehabilitation. With EMS, the 20-minute body workout is supercharged, persuasively accelerating the intended results of your exercise.
Athletes, bodybuilders, and fitness enthusiasts follow routine exercises that target specific muscle groups. Fitness experts consider the shoulders, chest, back, arms, abdominals, and legs as the major muscle groups. These muscle groups are further classified into specific categories such as the biceps (front of upper arms), triceps (back of upper arms), forearms (lower arms), trapezius (top of shoulders), latissimus dorsi (under the armpits), glutes (butt and hips), quadriceps (front of the upper leg), hamstrings (back of the upper leg) and calves (lower leg). The pelvic floor muscles, also known as the core, are another important muscle group to consider because it is composed of superficial and deep pelvic muscles that support the spine and hold the body’s abdominal organs.
What are pelvic floor muscles?
Located between the coccyx or tailbone and pubis, this funnel-shaped structure is responsible for bladder and bowel control as well as sexual function. To illustrate, the pelvic floor muscles control the opening of the urethra and rectum, where urine and faeces exit. A weak pelvic floor can cause several pelvic dysfunctions in both men and women, such as urine and faecal incontinence. Urinary incontinence is higher in women compared to men. Furthermore, childbirth and surgery also contribute to weakened pelvic floor muscles. In men, erectile dysfunction and prostatitis are common problems related to pelvic floor dysfunction.
How can you strengthen your pelvic floor muscles? Regular and targeted exercise through pelvic floor training will help regain bladder and bowel control, and make the uterine muscles in women stronger.
What is pelvic floor training?
Pelvic floor training, popularly known as the kegel exercise, focuses on tightening the muscles within your pelvic diaphragm. You can do this exercise by lying down or sitting comfortably. Imagine your pelvic floor muscles by squeezing or controlling the area where urine and wind pass. It’s not easy to isolate your core and leg muscles but try to control their contraction. Squeeze tightly and inwardly without holding your breath and rest in between. Do this several times until you can identify the correct muscles to direct. Exercises that require heavy lifting, jumping or running should be avoided to prevent pressuring the pelvic floor muscles if you have incontinence or pelvic prolapse.
Can I include EMS in pelvic floor training?
Designed to mimic the natural electric signal delivered to the brain when the muscle contracts during an exercise, EMS helps muscle groups that need strengthening and improvement. Since you need to put a little more effort in activating your pelvic floor muscles, they will need to coordinate with your core muscles. Applying the EMS technique to your pelvic floor training can help boost the stimulation in the pelvic floor muscles but without the pressure through low-frequency electric pulses from the electrodes around the specific targeted muscle areas in your body, such as the abdomen, legs and buttocks. Include a breathing technique and be aware of the contractions in your abdominal and lower back muscles while doing the EMS pelvic floor training. Concentrate more on your pelvic floor muscles.
While EMS pelvic floor training is safe, it’s important to take note that overdoing this or incorrectly performing kegel exercise could pressure your pelvic floor muscles and affect their critical function. This could lead to developing muscle tension or spasms that may cause more problems like constipation, urinary problems or painful intercourse.
The benefits of EMS pelvic floor training
Although EMS pelvic floor training is beneficial to both men and women, it is especially helpful for mothers who have just given birth. Women’s pelvic floor muscles are normally damaged and stretched during pregnancy and childbirth. So if you just gave birth, consider this exercise routine in your postpartum care to strengthen your pelvic floor muscles and your whole body. The other benefits of pelvic floor exercise include improving urinary bowel incontinence, prostate surgery recovery, strengthening support of the abdominal organs, and improving sexual health.
EMS training is suitable for any individuals with fitness training capabilities. Still, it is very important to consult your doctor before engaging in this type of training for any of your specific fitness or corrective exercise goals. The increasing popularity of EMS technology and technique provides new approaches and improving methods to maximise an individual’s fitness goals.
Volt Fitness is a luxury EMS studio in Melbourne that offers short, intensive training sessions with maximum efficiency and sustainable results in a feel-good atmosphere. 20 minutes at Volt Fitness are as good as 4 hours of sweating it out at a traditional gym.
Ready to start working on your fitness goals? Take a look at our training options or chat with us on (03) 8393 5131.