Your pelvic floor is a lot more important than you think. Both men and women need to build and maintain a strong pelvic floor, especially as they become older in order to avoid serious complications and issues that pertain to their overall health.
A strong pelvic floor is required by the body in order to support the bladder, womb, and bowels. As a result, a weak pelvic floor could lead to a lot of uncomfortable problems that you wouldn’t want to deal with when you’re out in public.
Fortunately, there are exercises designed to strengthen the pelvic muscles and keep you staying fit.
Strengthening Exercises for Your Pelvic Floor
Now that you know how important your pelvic muscles are, it’s time to head to the gym or clear out a little space in your living room and get started on the exercises that strengthen your pelvic floor.
One of the most effective exercises for your pelvic floor, kegels help you maintain control of your bladder and train your pelvic muscles to become stronger and healthier.
- Your pelvic muscles are the ones that work when you try to stop urinating midstream. Once you’ve figured out what muscles these are, you’re ready to begin.
- Come on down to your knees and place your arms on your hips or waist.
- Contract your pelvic muscles and hold this pose for about 5 seconds.
- Release and hold for 5 seconds, then repeat this exercise for about 10 repetitions.
- It is recommended to practice this exercise at least 3 times a day.
2. Hip Bridges
Not only do you strengthen your pelvic muscles, you also effectively engage the glutes and hamstrings with hip bridges.
- Start by lying on the floor with your back flat and your knees bent, feet firmly planted on the floor hip-width distance apart. Your arms should be by your sides with palms facing down.
- As you inhale, shift your weight to your heels and gently lift your hips toward the ceiling.
- Your glutes, hamstrings, and pelvic floor should be tight and engaged, with your body resting on your upper back and shoulders.
- Hold this pose for about 2 seconds and gently lower down to return to the starting position.
- Repeat this exercises for about 30 seconds, followed by a rest period of 30 seconds and then repeat for 2 – 3 sets.
3. Bird Dog Pose
Bird dog pose goes beyond engaging your pelvic floor and promotes balance and stability of the entire body.
- Start by getting on your hands and knees with shoulders stacked above your wrists and your knees under your hips. Keep your back straight and your neck in a neutral position.
- Keeping your core tight, extend your right arm forward and your left leg back and hold for about 2 seconds.
- Bring your leg and arm back to the starting position and repeat the exercise using the opposite leg and arm.
- Perform bird dog pose for at least 30 – 45 seconds.
Squats are probably one of the most effective exercises to maintain overall fitness and promote strength.
- Stand straight with your feet about 6 inches apart, toes pointed forward and with your hands on your hips.
- Bend your knees to lower your body as if you are going to sit on a chair. Keep getting as low as you can until your thighs are parallel to the ground.
- Straighten your legs and return back up to the starting position.
- Perform squats for 30 seconds.
5. Jumping Jacks
Jumping jacks will get your heart rate up and help you burn a ton of calories, along with strengthening your pelvic floor in the process.
- Start by standing tall with your legs together and your arms by your sides.
- As you jump your legs apart, simultaneously raise your arms overhead and engage your pelvic floor.
- Release your pelvic floor as you jump your legs back together and bring your arms back down.
- Perform jumping jacks for 45 seconds.
1. How often should you perform pelvic floor exercises?
It is recommended to perform pelvic floor exercises at least 2 – 3 times a day.
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Pelvic Floor Exercises: For Women. (n.d.). Retrieved from https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises#next-steps
Fowler, P. (2018, May 25). 4 Essential Moves To Strengthen Your Pelvic Floor. Retrieved from https://www.prevention.com/fitness/workouts/a20466790/pelvic-floor-exercises-to-prevent-urinary-incontinence/