YOU may have bulging biceps, chiselled calves and sexy six-pack abs, but there is probably one group of muscles you have neglected to work out.
Hands up those who have not trained their pelvic floor muscles. Both hands up if you have no idea what they are.
You are not alone.
Located deep within the body's core and stretched across the pelvis like a hammock, the pelvic floor muscles are a crucial, yet often overlooked, aspect of health, say medical experts.
How exactly does it feel when you are working it? Well, when urinating - and do this once only - stop midstream. That was you contracting your pelvic floor.
'The pelvic floor is equally important during childbirth as it is in training for a marathon,' notes rehabilitation specialist Dr Sheila Dugan, a fellow of the American College of Sports Medicine.
The muscles are key for many things, like supporting organs surrounding the pelvis, preventing incontinence and maintaining normal sexual function, explains physiotherapist Sylvia Ho of local healthcare group Core Concepts.
They also stabilise the back and support the actions of the spine and legs, allowing you to walk, jump and run.
'If you have back pain, chances are you have a weak pelvic floor,' adds Ho.
'Ninety per cent of people with lower-back pain can't contract their pelvic floor.'
This is because the pelvic floor, together with the multifidus and transverse abdominis (see graphic), form the body's core muscles.
Working in coordination - imagine them to be the walls and base of a can - they keep the body balanced and stable.
A common misconception is that only pregnant women or those who suffer from incontinence should care about the pelvic floor.
But it is vital for athletes too - both male and female.
'In sports, the core muscles transfer power from large to small muscle groups, and are a major stabilising axis in the trunk,' says Dr Lim Yii Hong, physician at Citymed Health Associates.
'If the core muscles are weak, one will tend to over-compensate with other muscles, and that can lead to injury.'
In runners, for example, weak core muscles cause the hips to move excessively and could result in tight iliotibial band (outer thigh), calf or hamstring muscles.
Exercises to train the pelvic floor are simple to do (see box). But Ho warns that both under-training or over-training it could result in problems.
It is best to see a physiotherapist, possibly also with the use of an ultrasound machine, to learn the proper technique.
Pelvic floor exercises
1 Lie on your back. Contract your pelvic floor muscles for three seconds, then relax the muscles for three seconds. Repeat 10-15 times. Do this several times a day.
It can also be done while doing other activities, like sitting or standing.
2 Lie on your back with the bottoms of your feet together and your knees dropped to one side. Hold for at least five minutes. Repeat on other side.
This will help relax the groin and pelvic floor muscles together, as they often work in conjunction. If the stretch feels too intense, place a small pillow under the knee.
3 Practise deep breathing, with the feeling of letting the pelvic floor muscles 'drop away' from the body.
Spend at least five minutes breathing this way during the day, especially when feeling stressed or tense.
