Having a strong pelvic floor is essential for various aspects of health, including bladder control, core stability, and sexual function. Here are five exercises that can help strengthen your pelvic floor muscles:
1. Kegels:
Kegel exercises are one of the most popular and effective ways to strengthen the pelvic floor. To perform Kegels, squeeze the muscles you would use to stop the flow of urine. Hold the contraction for a few seconds, then release. Repeat this exercise several times a day, gradually increasing the duration of each squeeze.
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| image credit-lybrate |
Performing Kegel exercises is relatively simple and can be done in a few easy steps. Here's a guide on how to perform Kegel exercises correctly:
Identify the muscles: Before you begin, it's important to identify the muscles you'll be targeting. The easiest way to do this is by interrupting the flow of urine while you're urinating. The muscles you use to do this are the ones you'll be focusing on during Kegels.
Find a comfortable position: You can perform Kegel exercises in various positions, such as sitting, standing, or lying down. Choose a position that is comfortable for you and allows you to concentrate on the exercise.
Contract your pelvic floor muscles: Once you're in a comfortable position, contract your pelvic floor muscles by squeezing them inward. Imagine the act of halting the flow of urine or preserving the release of gas, as if gently harnessing the power of your mind and muscles to cultivate a newfound sense of control and awareness. Be careful not to tense other muscles in your abdomen, buttocks, or thighs while doing this.
Hold the contraction: Once you've squeezed the pelvic floor muscles, hold the contraction for a brief span of time. Start with a duration that feels comfortable, such as 3-5 seconds, and gradually work your way up to longer holds as your muscles strengthen.
Release and relax: After holding the contraction, release the muscles and allow them to relax completely. Take a few seconds to rest before starting the next repetition.
Repeat the exercise: Aim for 10 repetitions of Kegel exercises in one session. Once you become more confidence and comfortable with the exercise, increase the number of repetitions.
It's important to note that you can perform Kegel exercises discreetly at any time during the day since they don't require any special equipment. It's recommended to incorporate Kegels into your daily routine and aim for multiple sessions throughout the day for optimal results. Consistency is key, so make it a habit to practice Kegels regularly.
Remember, if you have any specific concerns or medical conditions, it's always a good idea to consult with a healthcare professional or a pelvic floor physical therapist for personalized guidance and to ensure you're performing Kegel exercises correctly.
2. Bridge Pose:
Lie on your back with your knees bent and feet flat on the floor. Engage your core muscles and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your buttocks and hold the position for a few seconds before lowering your hips back down. This exercise engages multiple muscles, including the pelvic floor.
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| image credit - arhanta yoga |
Performing the Bridge Pose is a great way to strengthen your glutes, core, and pelvic floor muscles. Here's a step-by-step guide on how to perform the Bridge Pose:
- Start by lying flat on your back on a comfortable surface, such as a yoga mat or a soft carpeted floor. Bend your knees and place your feet hip-width apart on the ground, ensuring that your ankles are directly under your knees.
- Position your arms gracefully at your sides, with palms gently facing downward, as if embracing a state of tranquil balance and poised serenity. Relax your shoulders and neck.
- Engage your core muscles by drawing your navel in towards your spine. This will help stabilize your body during the pose.
- Inhale deeply. As you exhale, press through your feet and lift your hips off the ground. Gradually roll your spine off the floor, one vertebra at a time, until your entire back is off the ground.
- Keep your thighs parallel to each other and your knees directly over your ankles. Avoid letting your knees splay out to the sides.
- As you hold the pose, imagine lengthening your tailbone towards your knees to create a straight line from your knees to your shoulders. You can also interlace your hands underneath your lifted hips for additional support.
- Maintain a gentle engagement of your glutes and pelvic floor muscles throughout the pose. Avoid gripping or straining in these areas.
- Take slow, deep breaths and hold the Bridge Pose for 30 seconds to a minute, or for as long as feels comfortable for you. Focus on maintaining a steady and relaxed breath.
- To release the pose, exhale and slowly roll your spine back down to the mat, lowering your hips and vertebrae one at a time. Return to the initial position with your back flat on the ground.
- Take a moment to rest and relax in Savasana (Corpse Pose) before moving on to other exercises or concluding your practice.
Remember, if you have any pre-existing conditions or concerns, it's always advisable to consult with a qualified yoga instructor or healthcare professional before attempting new poses. They can provide personalized guidance and modifications to ensure your safety and optimize your practice.
3. Squats:
Stand with your feet shoulder-width apart. Lower your body as if you were sitting back into a chair, keeping your knees behind your toes. Engage your pelvic floor muscles as you rise back up to a standing position. Squats floor.
Performing squats is a great way to strengthen your lower body, particularly your legs and glutes. Here's a step-by-step guide on how to perform squats correctly:
- Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your head facing forward and your chest up.
- Engage your core muscles by pulling your belly button toward your spine. This will help stabilize your body throughout the movement.
- Begin the squat by pushing your hips back and bending your knees. Imagine sitting back into an imaginary chair.
- Lower your body until your thighs are parallel to the ground. Try to maintain a neutral spine, with your back straight and not rounded.
- Make sure your knees are in line with your toes and not collapsing inward. Your weight should be evenly distributed through your heels and midfoot.
- Pause for a moment at the bottom of the squat and then push through your heels to return to the initial position.
- As you rise, squeeze your glutes and engage your leg muscles to power the movement.
- Repeat the squat for the desired number of repetitions. Start with a manageable number and gradually increase as you become more comfortable and stronger.
Additional tips:
- Keep your chest lifted throughout the movement to maintain good posture.
- It can be helpful to find a focal point straight ahead to keep your balance.
- If you're a beginner or have mobility issues, you can perform squats by using a chair or bench as a guide. Sit back onto the chair, pause briefly, and then stand back up.
- Gradually increase the depth of your squats over time as your flexibility and strength improve.
Remember, it's important to use proper form to prevent injury and maximize the effectiveness of the exercise. If you're new to squats, it may be helpful to work with a fitness professional to ensure you're performing them correctly.
4. Pilates Exercises:
Pilates focuses on core strength and stability, making it an excellent choice for pelvic floor strengthening. Various Pilates exercises, such as the pelvic curl or the hundred, engage the deep abdominal muscles, including the pelvic floor. Consider taking a Pilates class or following a Pilates routine that specifically targets the pelvic floor.
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| image credit - iStock |
Pilates is a low-impact exercise method that focuses on strengthening the core, improving flexibility, and enhancing overall body control and balance. Here's a guide on how to perform some common Pilates exercises:
A. The Hundred:
- Lie on your back with your knees lovingly bent, feet resting firmly on the floor hip-width apart, and arms by your sides.
- Lift your head, neck, and shoulders off the mat, engaging your abdominal muscles.
- Extend your legs to a tabletop position (90 degrees at the hips and knees).
- Pump your arms up and down, inhaling for five counts and exhaling for five counts, totaling ten breaths or 100 arm pumps.
B. Single Leg Stretch:
- Lie on your back with your knees lovingly bent and shins gracefully aligned parallel to the floor. Lift your head, neck, and shoulders from the mat.
- Bring one knee toward your chest while extending the other leg straight out at a 45-degree angle.
- Place both hands on the knee that is pulled in and switch legs, pulling the other knee in while extending the opposite leg.
- Continue alternating legs while maintaining control and stability through your core.
C. Rolling Like a Ball:
- Sit on a mat with your knees bent, feet off the ground, and hold onto your shins just below the knees.
- Balance on your sit bones, engage your core, and roll back onto your shoulder blades.
- Use your abdominal muscles to roll back up to the starting position without using momentum.
- Repeat the rolling motion, maintaining control and balance throughout.
D. The Swan:
- Lie facedown with your legs extended, feet hip-width apart, and hands placed next to your shoulders.
- Engage your core, press your palms into the mat, and lift your upper body off the ground while keeping your pelvis grounded.
- Extend through your spine, lifting your chest and looking forward, while keeping your neck in line with your spine.
- Lower your upper body back down to the mat with control, maintaining stability in your core.
E. Pilates Bridge:
- Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms by your sides.
- Engage your core, press your feet into the mat, and lift your hips off the ground, forming a bridge position.
- Maintain a straight line from your knees to your shoulders, and avoid overextending your back.
- Lower your hips back down with control, articulating through your spine.
Remember, it's essential to focus on proper form and alignment while performing Pilates exercises. Start with a few repetitions of each exercise and gradually increase as you become more comfortable and stronger. If you're new to Pilates, it's beneficial to seek guidance from a certified Pilates instructor to ensure you're performing the exercises correctly and safely.
5. Supine Pelvic Tilts:
This exercise targets the deep core muscles, including the pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Place your arms by your sides. Gently tilt your pelvis upward, flattening your lower back against the floor. Engage your pelvic floor muscles during the tilt. Hold for a few seconds, then release. Repeat 10 times, gradually increasing the duration of the hold.
Supine pelvic tilts are a Pilates exercise that helps to strengthen and stabilize the core muscles, particularly the lower abdominals and pelvic floor. Here's a step-by-step guide on how to perform supine pelvic tilts:
- Lie on your back (supine position) on a mat or comfortable surface with your knees bent and feet flat on the floor. Keep your arms relaxed by your sides.
- Relax your body and take a few deep breaths to center yourself.
- Begin by engaging your core muscles, specifically your lower abdominals and pelvic floor. Imagine drawing your belly button in toward your spine and gently lifting your pelvic floor muscles.
- Inhale deeply, and as you exhale, tilt your pelvis by gently pressing your lower back into the mat. Imagine that you are creating a small space between your lower back and the mat.
- Hold the tilted position for a moment, maintaining the engagement of your core muscles.
- Inhale again, and as you exhale, release the tilt and allow your pelvis to return to its neutral position.
- Repeat the pelvic tilts for the desired number of repetitions, focusing on the controlled movement and the engagement of your core muscles.
Additional tips:
- Keep your upper body relaxed throughout the exercise and avoid tensing your shoulders or neck.
- Ensure that the movement is initiated from your pelvis and lower abdominals, rather than your legs or upper body.
- Start with a small range of motion and gradually increase it as you become more comfortable and stronger.
- Focus on maintaining the engagement of your core muscles throughout the exercise to maximize its effectiveness.
Supine pelvic tilts are a gentle exercise, but if you have any pre-existing conditions or concerns, it's always a good idea to consult with a healthcare professional or a certified Pilates instructor before attempting any new exercises. They can provide personalized guidance and ensure that the exercise is suitable for your individual needs.
6. Flutter Kicks:
Flutter kicks target the lower abdominal muscles and pelvic floor. Lie on your back with your legs extended. Place your hands by your sides or under your hips for added support. Lift both legs a few inches off the ground and alternately kick them up and down in a quick, controlled motion. Focus on maintaining a stable and engaged pelvic floor throughout the exercise. Perform 10 to 15 repetitions on each leg.
Flutter kicks are a challenging abdominal and leg exercise that target the lower abs, hip flexors, and quads. Here's a step-by-step guide on how to perform flutter kicks:
- Lie flat on your back on a mat or comfortable surface.
- Extend your legs fully, keeping them close together and your toes pointed.
- Place your hands by your sides, palms facing down, or tuck them under your glutes for added lower back support.
- Engage your core muscles by drawing your belly button in toward your spine. This will help stabilize your body during the exercise.
- Lift your legs a few inches off the ground, ensuring that your lower back remains in contact with the mat.
- Start the movement by alternating the upward and downward motion of your legs in a quick and controlled manner.
- While keeping your legs straight, lift one leg slightly higher while the other leg moves down toward the ground.
- Continue this alternating scissor-like motion, making sure to keep your legs straight and your movements controlled.
- Focus on using your abdominal muscles to drive the movement rather than relying on momentum.
- Continue flutter kicking for the desired number of repetitions or time duration, gradually increasing as your strength improves.
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| image credit - dreamstime |
Additional tips:
- Keep your upper body relaxed throughout the exercise, with your head and shoulders resting on the mat.
- Maintain a steady breathing pattern throughout the movement, inhaling and exhaling naturally.
- If you feel strain or discomfort in your lower back, try placing your hands underneath your glutes for added support.
- Start with a manageable number of repetitions or a short time duration, and gradually increase as you build strength and endurance.
It's essential to maintain proper form and avoid overextending your legs or arching your lower back during flutter kicks. If you have any concerns or pre-existing conditions, it's recommended to consult with a fitness professional before attempting this exercise. They can provide guidance tailored to your specific needs and fitness level.
7. Yoga:
Certain yoga poses can help strengthen the pelvic floor. One effective pose is the Bridge pose, as mentioned earlier. Additionally, poses like the Goddess pose (wide-legged squat) and the Boat pose engage the pelvic floor muscles. Regular yoga practice can improve overall body awareness and help you connect with and strengthen your pelvic floor.
Remember, it's important to consult with a healthcare professional or a pelvic floor physical therapist to ensure you're performing the exercises correctly and to get personalized guidance based on your specific needs.
