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Strong and toned abdomen: health or aesthetics

If you have done the pelvic health test of Bwom, you will have seen that one of our questions is : Your abdomen is flaccid? . The reason why we ask this is because the abdominal muscles are directly related to the pelvic floor. Having a strong and toned abdomen reduces the risk of problems such as loss of urine or organ prolapse . Discover how the abdominal muscles affect pelvic problems and why having a strong abdomen is much more than an aesthetic issue .


In the pelvic area all the parts are related to each other. When our abdomen is strong and toned, we are preventing risk factors of the pelvic area. Why?

  1. The pelvic floor is the musculature that supports the pelvic organs. However, since everything is connected in the pelvic cavity, the fact of having a strong abdominal musculature helps the organs stay in place and thus does not have to “work” only the pelvic floor. If our abdomen is not strong enough, the pelvic floor will receive an excess of pressure constantly, so over time can weaken and organs can go down (prolapse of uterus or bladder).
  2. A strong abdominal girdle favors good posture, which is one of the risk factors for pelvic floor problems. You know why? When the torso is bent forward, the pelvic floor suffers pressure from the whole trunk and damages it over time.

Therefore, having a strong and toned abdomen reduces the risk of our pelvic floor weakening and our organs going down, which are problems that give rise to symptoms such as loss of urine , pain in sexual intercourse or constipation .

That is why in the Bwom exercise plans we include hypopressive exercises , which tones the abdominal transverse muscles, improve posture and also help activate the pelvic floor fibers by their reflex activity.


In fact, one of our plans is totally geared towards this goal of pelvic health: firm belly .

And attention! We say firm , and not flat . Did you know that, because of the physiognomy of a woman’s body, the abdomen tends to be slightly bulging and not flat? Obviously, each body is unique, but it is an idea that tells us how far apart the current beauty canons of the real and healthy body are.

Having a strong and toned abdomen, it is also beneficial to have good postural health and prevent back pain, contractures or associated migraines.

Another especially sensitive moment for the abdominal area is postpartum , because if we do not recover the tone of the abdomen we can damage our pelvic health, especially in cases of  abdominal diastasis .


It is no secret that in addition to preventing and avoiding health problems, most women want to have a beautiful and toned abdomen for aesthetic reasons. To see and feel good. We do not believe that this is a bad thing: taking care of yourself and taking the time to feel good about yourself is important, and also contributes to your emotional well-being and quality of life.

However, we want to make a reflection for all women about aesthetic concern rather than health. Since we started Bwom, we keep an open email so that all women can write us to explain their pelvic health and intimate health questions. Many of these messages (currently between 30-40% of messages) are questions similar to How can I lower my belly? .

To answer all the messages that come to us in a more personalized way, we look at the profile of the user, with the answers of her pelvic floor test (always in a completely confidential way) to be able to guide her. The surprising thing is that most women who ask us about how to lower their bellies or how to lose weight, have problems such as loss of urine, feeling of weight in the vagina (which indicates organ prolapse), pain in sexual intercourse or constipation. And yet, his main concern is how to lose weight.

Our reflection is that taking care of your body is important for your health and to feel good about yourself, but it is important not to obsess or do it because of social pressure, and to know that there are many other ways to take care of your body beyond keeping the line, which They will contribute to your well-being and your self-esteem, such as having more control over your body, improving the quality of your sexual relations and enjoying a good state of health in general.


2 Different Projects for Breast Cancer

Today, October 19, is the International Breast Cancer Day . In recent years, awareness has increased a lot, and October has become the pink month, in which people talk about prevention, self-examination, and support for those affected. The tie and the pink handkerchief as a symbol of the struggle. We are totally in favor of prevention, but precisely because this is already well-known information, today we want to show something different: two projects that help women who have undergone a mastectomy in their well-being and quality of life. Two ideas that want to empower these women from different points of view.

In Bwom we defend that women must have all the information to be able to decide on our health, and that is why we want to help these projects by disseminating information and collaborating. For each plan of pelvic floor exercises that you buy in Bwom, we will donate 50% of the income to the Association of Integrative Oncology to help them in their goal of spreading alternative therapies that improve the quality of life of patients.

Download the free app here and buy your personalized exercise plan.


Normally, when a mastectomy is performed , the breast is reconstructed without areola. What many women do not know is that there is a practice that helps complete the reconstruction: the mircopigmentation of the areola . It is a “tattoo” that draws the nipple. This practice is not covered by the public health health system or by health insurers. In fact, it is very little known and doctors do not usually report this possibility.

Did you know this technique? We do not. It has come through the Association of Integrative Oncology , an entity whose main objective is to disseminate and integrate complementary therapies and other medicines with a scientific basis that improve the quality of life of cancer patients. That is, their therapies are not an alternative but a complement.

This month, in line with its goal of improving women’s well-being, they have launched the “Complete the circle” campaign to facilitate micropigmentation for women who have undergone a mastectomy and disseminate this technique so that it is known as an option. The ultimate goal is to help women who have undergone a mastectomy and have decided to rebuild their breasts to regain confidence in their body and self-esteem.

Reconstruction is only one option. We do not promote it, but for those women who decide to do it, this last step can mean a great step in the recovery of their femininity and security in the body, the closing of a stage. We share with the Association of Preventive Oncology the idea of ​​prevention and care for physical and emotional well-being through non-invasive therapies, as we do with our exercise plans and intimate health care.


This month, for each pelvic floor exercise plan you buy at Bwom, we will donate 50% of the income. This will improve your quality of life, and that of many women

Do not have Bwom yet? Download the free app here and buy your personalized exercise plan (the plans are priced between € 0.99 and € 3.99)

integrative oncology association


Non-reconstruction of the chest is also an option. Anna Bonny is a project with history. Her founder suffered the battle of breast cancer in her own body and decided not to rebuild her breast. With Anna Bonny we share the idea of ​​each woman must decide for herself, freely – without pressure -, from the information and knowledge of each of the alternatives. And for that reason we want to give our support also by spreading this.

Anna Bonny brings us a vision free of social pressure : beauty does not have to be symmetrical. But also realistic : the scars persist in the mirror and occupy a disturbing place in which one looks for a new way to feel woman and feel confidence in the body again. Anna Bonny’s proposal is the patch for mastectomy.

A patch because it does not deny the damage or pretend the absence of chest. It is a unique patch because it celebrates the experience and promotes the self-acceptance and reinvention of the same to return to feel sexy. Made with English silk, organic cotton and Mokuba ribbons recognized in haute couture, this patch wants to give a new value to the safety of the body. You can see their designs here , from basics to haute couture customisations and even a free pattern to make your own monokini. This patch is what gives name to the brand Anna Bonny, a legendary brave and beautiful pirate who lived her life on her own terms.

How stress affects the pelvic floor

Stress and pelvic floor: discover how it affects and learns to prevent and treat problems.

Work, family, that list of procedures that costs so much to cross, emotional problems and relationships … And you wonder why you are so stressed? Do not worry, you’re not alone in this. Stress affects everyone and, although small amounts of stress are a normal part of life, chronic stress is not.

Being stressed all the time can cause harm to your emotional and physical well-being, also on your pelvic floor. Okay, your pelvic floor should be the last thing you think about when you have millions of things to occupy and worry about. We understand, but, really, your pelvic floor should be in your mind. A strong and healthy pelvic floor can help you stay in shape, give you confidence and keep your entire reproductive system functioning well. So, how does stress affect your pelvic floor? Keep reading!


Before going into how stress affects the health of your pelvic floor, let’s review what the pelvic floor is. In summary, your pelvic floor is a muscular network that is at the base of your pelvis. It is shaped like a hammock and, in women, holds the bladder, uterus and intestines.

The pelvic floor is what allows you to have control over your bladder and bowel impulses with the help of the sphincter muscles in the bladder and rectum. To locate the pelvic floor, squeeze as if you were trying to stop the pipi. Do you feel that? It’s your pelvic floor doing the hiring.



Not all stress is bad. In fact, it is necessary for survival and is responsible for the rush of adrenaline that you feel in situations of struggle or flight, as when you find your ex-boyfriend in the most unexpected place

But stress, the bad one, can cause your pelvic floor to become too tense ( hypertonia ) because, when you are tense, you tend to hold your breath and contract the muscles, including the pelvic floor. Not to be confused, this way of tightening the pelvic floor is not good for toning and strengthening it. It would be the equivalent of the muscular contractures that we suffer in the neck and back: the muscles tense, but does not mean that it is stronger or toned.

Therefore, not managing your stress (or the way you deal with it) can put your pelvic health at risk and lead to dysfunctions such as urinary incontinence , pain in sexual intercourse , chronic constipation , pelvic pain and prolapse.


The big question is how to know if my pelvic floor is damaged? Fortunately, there are symptoms that allow us to identify (and then treat properly) a pelvic floor that is not working properly. These are some:

  • Constipation
  • Constant need to go to the bathroom
  • Urinary problems such as stress incontinence or overactive bladder
  • Pain or pressure in the pelvic area
  • Discomfort or pain in sexual relationships
  • Pain when urinating
  • Low back pain
  • Inability to control bowel movements
  • Prolapse of pelvic organs


Luckily, stress management can help you keep your pelvic floor healthy, and keeping your pelvic floor healthy at the same time can take away the stress of suffering from these unpleasant symptoms that affect your emotional health and your quality of life.

To manage stress:

  • Take deep breaths
  • Get enough sleep
  • Have a balanced diet
  • Practice yoga
  • Meditate (we do not get mystical, meditating 10 minutes a day is easy and can help you a lot!)
  • Stay away from people who stress you (not always possible but worth an opportunity!)
  • Delegate responsibilities (such as cooking dinner) to other capable adults 
relax woman

To keep your pelvic floor healthy

  • Use a warm towel to help relieve immediate pain or tension in the pelvic area
  • Take a hot bath
  • Kegel exercises (yes, Kegel exercises are not just for toning, there are also very effective relaxation exercises).
  • Practice yoga or pilates
  • Strengthen the abdominal girdle (with exercises that do not damage the pelvic floor, such as Hypopressive Abdominal Gymnastics ).


The idea here is to relieve your stress and keep your pelvic floor healthy. Preventive health is much easier than trying to solve problems.

Pelvic problems caused by stress can be easily treated, especially if you start immediately. The longer you let stress take over your life, the more likely you are to develop pelvic floor conditions that require more treatment than a 10-minute Kegel session.

Life is very demanding, we know it, but take time to take care of yourself. Whether it’s yoga on a daily basis or a self-indulgent spa session with your friends, listening to your body is the best for a healthy life. So go ahead, forget about the idea of ​​being a superwoman that can do anything, and give yourself permission to do the best you can, take care of yourself and give yourself time for yourself.

The way we offer you in Bwom is to dedicate 10 minutes a day of disconnection to do pelvic floor exercises, including Kegel exercises and hypopressive exercises (which will also help you reduce stress, and maintain a firm and sexy abdomen!).