In this instructional video, Bill from Beyond Fitness Online explains why pelvic floor control is essential for overall movement, midline stability, digestion, and even migraine relief. He expands on his previous vagus‑nerve content and introduces a specific pelvic floor exercise that goes beyond traditional Kegels. The method involves locating four anatomical points—the front hip bones (pubic symphysis), the tailbone, and the two sit‑bones—then performing a series of squeezes: first the front‑back pair, then the sit‑bone pair, and finally a combined "diamond" contraction that engages all four points simultaneously. Each squeeze is held for about five seconds followed by a five‑second relaxation, repeated for roughly five repetitions per set. Bill recommends doing 4‑5 reps daily. He highlights the wide‑ranging benefits of consistent practice, including stronger midline strength, better balance, improved gut function, and reduced headaches. The video ends with a call for comments, a subscription prompt, and a weekly posting schedule.
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Hi, I'm Bill from Beyond Fitness Online. Today I'm going to talk about the pelvic floor and why that's important for you to include that into your standard exercise. Now, if you watched my video last week right up here, I talked about a lot of different things that help with the vagus nerve, which then helps to upregulate midline stability and digestion and all kinds of other stuff. It really impacts your movement. And one of the things that's most important to understand is how to control your pelvis. Now, this doesn't just mean pelvic tilting forward and backwards and side to side, being able to hula dance, but it also means controlling the muscles within the pelvic floor. And that doesn't just mean contractions. Now, a lot of women are told after, after they give birth, you've got to start doing Kegels. And that's sort of right, but what's really important is not just to tense the muscle, but also to be able to let it completely Now, this sounds super weird and super simple, and I'm gonna tell you, if you're a man watching this, I have actually seen better results for most of my men that I have done, done this exercise with than the women, and that's because men probably don't ever really do this exercise. So there's a lot of benefits to be had when you learn how to do this right, and you can do it anywhere. And I'm gonna give you a quick rundown on how to do that right here. To start with a pelvic contraction, find where your hip bones come out in the front and follow them down to the pubic symphysis. In the back point, you're going to want to find the tailbone. Think about squeezing those 2 points together. You can do it both lightly or more firmly. Hold for about 5 seconds, then let it rest for about 5 seconds. You can repeat this about 5 times. The next 2 points are your sit bones. These are basically the areas where your weight is when you're sitting. Take those 2 points, and they are more lateral, and you're going to want to squeeze them together Again, lightly and more firmly, and for the same amount of time, about 5 seconds on and about a 5-second complete relaxation. Finally, you're going to take all 4 of those points that make a diamond and try to squeeze that entire diamond together, and then to try and let it relax for the full 5 seconds. Hope you found that interesting. It's going to be really powerful for you if you start to incorporate this. You don't need to do a lot, you can just do You know, 4 to 5 reps at about 5 seconds apiece, you know, daily. And it will make a tremendous difference in your midline strength, in your balance, and in your— it can even impact your gut and your digestion. It can relieve migraines and headaches. And there's so much stuff that can be accomplished by conquering your pelvic floor. So if you have any comments or questions, leave them below. And if you haven't already, please subscribe to my channel. I post new updates every Friday. And until next week, live healthy.
