Discover innovative sports to strengthen your perineum and improve your pelvic health.

Dance, Tai Chi, aqua aerobics and functional weight training are on the program for exercises that are accessible to all, aimed at strengthening pelvic floor muscles.

Incorporate these activities into your routine for greater stability and to prevent pelvic problems.

Alternative sports to strengthen the perineum: innovative approaches to optimal pelvic health

The perineum, made up of muscles and tissues between the pubis and coccyx, plays a crucial role in the stability of the pelvic organs and the control of urinary and sexual functions. Working these muscles regularly is essential for optimal pelvic health.

In this article, we suggest some alternative and innovative sports to strengthen your perineum, accessible to all and beneficial to both women and men.

If none of these sports are suitable for you, don't hesitate to read our article : Sports that benefits the perineum: strenghten your foundations for better health

Dancing

Dancing is a joyful and engaging activity that involves many muscles, including those of the perineum. The varied, rhythmic movements strengthen the pelvic floor while improving coordination and flexibility. Here are a few dances to try out:

➞ Belly dancing: this dance emphasizes fluid movements of the hips, pelvis and abdomen, gently but effectively exercising the pelvic floor muscles.

➞ Oriental dancing: similar to belly dancing, this involves undulating, circular movements that stimulate the perineal muscles while improving flexibility and coordination.

➞ Classical dance: exercises such as pliés, tendus and développés require good muscle control and correct posture, which can strengthen the pelvic floor muscles as well as other muscles in the body.

Tai Chi

Tai Chi is an ancient Chinese discipline based on slow, fluid movements combined with deep breathing. The practice promotes stability, flexibility and strength throughout the body, including the muscles of the perineum. By improving blood circulation and reducing stress, Tai Chi helps maintain good pelvic health and prevent muscular tension in this area.

You'll find a Tai Chi routine for beginners here.

Aquagym

Aquagym is a low-impact form of aquatic exercise that involves all the muscles of the body, including those of the perineum. The movements performed in the water offer natural resistance, strengthening muscles without exerting excessive pressure. Aquagym is particularly recommended for people looking for a gentle yet effective activity to strengthen the pelvic floor. Here are a few exercises to try out: 

➞ Walking: walking in the water at different depths (waist, chest, shoulders) is an excellent way to work the pelvic floor muscles. The resistance of the water forces these muscles to work to maintain balance and stability.

➞ Squats: in an area where the water reaches your waist or chest, perform squats with your feet firmly planted on the ground, bending your knees as if you were sitting in a chair. Contract the pelvic floor muscles during the exercise to strengthen the perineum.

➞ Leg swing: stand upright in the water and alternate swinging each leg sideways and forwards. Make sure you maintain good posture and contract your perineal muscles during each movement.

➞ Contraction and release: standing in waist-deep water, contract the pelvic floor muscles for a few seconds, then release. Repeat this exercise several times, varying the duration of the contraction. This exercise is similar to Kegels performed out of the water, but the resistance of the water adds an extra challenge.

➞ Flotation equipment: use flotation equipment such as boards or foam French fries to add resistance to your movements. For example, holding a board between your legs, perform walking or kicking movements to strengthen the perineum.

It's important to start slowly and progressively, listening to your body and avoiding any movements that cause pain or discomfort.

Functional training

Functional strength training focuses on exercises that mimic everyday movements and strengthen muscles holistically. Using light weights and resistance bands can increase the effectiveness of these exercises. We recommend you try these exercises:

➞ Squats: squats are an excellent exercise for strengthening the muscles of the lower body, including the perineum. By performing squats correctly, keeping the back straight and lowering until the thighs are parallel to the floor, the pelvic floor muscles are engaged. To intensify the effort on the perineum, you can perform squats with a resistance band around the thighs.

➞ Pelvic bridges: lie on your back with knees bent and feet flat on the floor, arms by your sides. Contracting the muscles of the perineum, glutes and abdominals, slowly lift the hips towards the ceiling until you form a straight line from the shoulders to the knees. Hold this position for a few seconds, then slowly lower yourself back down. Repeat several times.

➞ Plank: the plank is an effective exercise for strengthening the body's stabilizing muscles, including the pelvic floor muscles. In the plank position, hold your body in a straight line from shoulder to toe, contracting your perineal muscles and avoiding arching or digging your back. Hold this position for 20 to 60 seconds, depending on your level of fitness.

➞ Lunges: lunges are a great way to work the muscles of the lower body, including the perineum. When performing lunges, make sure to keep the front knee in line with the ankle and lower yourself down until the back knee almost touches the floor. Then push up through the heel of the front foot. Alternate legs to work both sides in a balanced way.

➞ Unilateral pelvic lift: lie on your back with knees bent and feet flat on the floor. Lift one leg towards the ceiling, contracting the perineal and gluteal muscles, then push through the other foot to lift the hips off the floor. Hold this position for a few seconds, then slowly lower yourself back down. Repeat on the other side.

Why are these sports good for the perineum?

These sports offer diverse and gentle methods of strengthening pelvic floor muscles. They improve muscle tone, promote better blood circulation and help prevent pelvic health problems such as urinary incontinence and organ prolapse.

How can you incorporate these sports into your routine?

Start slowly and gradually increase the intensity of your exercises to avoid injury. It is always advisable to consult a health professional before starting a new exercise program. Incorporate these sports on a regular basis to maximize the benefits and improve your quality of life.

Taking care of your perineum is essential for your overall well-being. By incorporating these sports into your routine, you not only contribute to the health of your perineum, but also to your physical and mental health. Try out different activities to find the ones that suit you best, and enjoy the many benefits they offer for your pelvic health.

NB: As with any training program, it's important to progress gradually, listening to your body and avoiding movements that cause pain or discomfort. If possible, consult a health professional or personal trainer for personalized advice on exercises to strengthen the perineum.

There are sports that are bad for the perineum. Discover them in our article: Sports harmful to the perineum: understanding the risks and preventing the problems