Five exercises to strengthen your pelvic floor
The pelvic floor is a group of muscles that play a crucial role in supporting various
organs, including the bladder, uterus, and bowels, as well as supporting sexual
function. However, these muscles often go unnoticed or are forgotten and should be
addressed in our regular fitness routines. Weak pelvic floor muscles can lead to
various issues, such as urinary incontinence and pelvic organ prolapse.
In this article, we will explore a series of exercises designed to strengthen your pelvic
floor, promoting better overall health and well-being.
Kegels
Kegel exercises are one of the most effective ways to target and strengthen the pelvic
floor muscles. Here's a step-by-step guide to performing kegel exercises:
1. Find a quiet and comfortable space to sit or lie down.
2. Identify your pelvic floor muscles by imagining you are trying to stop the urine
flow.
3. Once you've located the muscles, contract them by squeezing and lifting. Be
sure to avoid tightening your abdomen, buttocks, or thighs.
4. Hold the contraction for about 5 seconds, then release and relax for another 5
seconds.
5. Repeat this process 10-15 times in a row, aiming for three sets per session.
Bridge pose
The bridge pose targets the pelvic floor and engages the core and glute muscles.
Follow these steps to perform the bridge pose:
1. Lie on your back with your knees bent and feet hip-width apart.
2. Place your arms at your sides, palms facing down.
3. Inhale and lift your hips towards the ceiling, engaging your pelvic floor
muscles.
4. Hold the pose for 10-15 seconds while maintaining steady breath.
5. Slowly lower your hips back to the floor and repeat for 10-15 repetitions.
Squats
Squats are excellent for working the muscles in the lower body, including the pelvic
floor. Here's a guide to performing squats correctly:
1. Stand with your feet shoulder-width apart.
2. Lower your body as if sitting back into a chair, keeping your chest and back
straight.
3. Engage your pelvic floor muscles as you lower and rise.
4. Aim for three sets of 10-15 squats, gradually increasing the intensity as your
strength improves.
Pelvic tilts
Pelvic tilts help strengthen your lower back and abdominal muscles, contributing to
pelvic floor stability. Follow these steps:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your abdominal muscles and press your lower back into the floor.
3. Hold for a few seconds, then release.
4. Repeat this movement 10-15 times, gradually increasing as your muscles
become stronger.
Bird dog
The bird-dog exercise activates multiple muscle groups, including the pelvic floor.
Follow these steps to perform the exercise:
1. Start on your hands and knees, aligning your wrists under your shoulders and
your knees under your hips. Keep your back straight.
2. Engage your core muscles and retract your shoulder blades down toward your
hips.
3. Simultaneously extend and raise your left leg and right arm, maintaining a
neutral body position. Hold this position for a few seconds.
4. Gently lower your arm and leg to the starting position. Repeat the movement
with the opposite arm and leg.
Incorporating these pelvic floor exercises into your regular fitness routine can
significantly improve pelvic health. Consistency is key - aim to perform these
exercises 2-3 times a week for optimal results. Strengthening your pelvic floor helps
prevent common issues and promotes overall wellness and a higher quality of life.
Remember to consult a healthcare professional before starting any new exercise
regimen, especially if you have pre-existing health conditions.
