Cyclists know that core training is important. But right below your abs is another muscle group that’s often ignored until a problem arises: your pelvic floor. The group comprises the muscular base of the abdomen and is attached to the pelvis. A strong pelvic floor can improve breathing and lead to stronger cycling legs, while poor health can lead to bladder problems, including urinary tract infections. That's why some trainers are recommending that male and female cyclists add kegels to their regimens. "Cyclists need to do pelvic-floor work,” says Laura Powers, a registered physiotherapist at Active Life Conditioning in Ontario, Canada. "The stronger the pelvic floor is, the better that’s going to help core strength. If yours isn’t working right, your stomach muscles aren’t connecting as well to your legs." Before you start squeezing your way to better health (and higher speed) here's everything cyclists need to know about this oft-overlooked muscle group—and how to strengthen and maintain their pelvic floor.

Does Your Pelvic Floor Need Help?

Before you start working out, make sure there your floor is in good health. How can you tell? It's simple, says Powers. Your lower abdomen will hurt. "You might have pain with your saddle, hip pain, or tailbone pain,” she says. Women might also feel pain during intercourse, she says. More commonly, you might feel the urge to pee when you ride. That's a sign that your floor is too loose. "Typical signs and symptoms include stress incontinence, which happens during laughing, sneezing, jumping, running, or having this uncontrollable urge where you don’t think you’ll make it to the bathroom.”

Your Floor Could Be Over-Tightened

If that doesn’t sound familiar, you might have the opposite problem—a pelvic floor that's too tight, which is pretty common among cyclists, says Powers. “It goes with having tight hips, tight IT bands, plus that compression on the saddle. That’s a lot of nerves and arteries that can be compressed, and that causes muscles around them to contract and not relax properly." As if that weren't enough reason to consider the kegel, research shows that tight pelvic floors can lead to increased frequency of urinary tract infections.

RELATED: 6 Things Your Pee Is Trying to Tell You

Train Your Pelvic Floor

To strengthen your pelvic floor, Powers and physiotherapists like her recommend adding kegels to your workout routine. To do it, focus on the muscles you'd use to stop peeing mid-stream. Contract them for five seconds, then slowly release for five seconds. Try not to work your butt, leg, or ab muscles. Do sets of 10 three times a day and you'll be on your way to a healthier, stronger, happier abdomen.

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