A strong pelvic floor is essential for overall health, supporting your organs, improving bladder control, and even enhancing sexual function! Embark on a journey with us as we guide you through everything you need to know about pelvic floor exercises, providing you with practical advice and tips that you can implement immediately. Ready to tighten up and feel your best? Let's get started!
What Exercises Can I Do To Strengthen My Pelvic Floor Table of Contents
No pelvic floor exercise routine would be complete without mentioning Kegels. These exercises, named after Dr. Arnold Kegel, involve tightening and relaxing the pelvic floor muscles to increase their strength and endurance. They're simple to do and can be performed discreetly at any time during the day.
To perform a Kegel exercise:
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- First, locate your pelvic floor muscles by attempting to stop your urine flow midstream. The muscles you contract are the ones you'll be working during Kegels.
- To perform a Kegel, tighten these muscles and hold for 3-5 seconds.
- Relax the muscles for 3-5 seconds.
- Repeat this 10-15 times, 3 times a day.
As your muscles become stronger, you can gradually increase the duration of both contraction and relaxation phases.
Squats are a fantastic exercise for strengthening the entire lower body, and they also engage your pelvic floor muscles. Performing squats with proper form ensures that you target the right muscles and avoid injury.
To perform a squat:
- Stand with your feet slightly wider than hip-width apart.
- As you inhale, lower your body into a squat position, keeping your chest up and your spine neutral.
- As you exhale, push through your feet to rise back up to the standing position.
- Repeat for 3 sets of 10-15 reps.
3. Glute Bridges
Glute bridges specifically target your glutes, lower back, and pelvic floor muscles. Perform this exercise for a stronger pelvic floor and improved overall lower body strength.
To perform a glute bridge:
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- As you exhale, lift your hips off the ground, squeezing your glutes and pelvic floor muscles together.
- Inhale as you slowly lower your hips back to the ground.
- Repeat for 3 sets of 10-15 reps.
4. Bird Dog
This total body exercise challenges your core stability and helps strengthen the pelvic floor alongside your abdominal and back muscles.
To perform the bird dog exercise:
- Begin on your hands and knees with your hands directly below your shoulders and your knees under your hips.
- Slowly extend your right arm and left leg until they are parallel with the floor, tightening your abdominal and pelvic floor muscles.
- Hold for 3-5 seconds, then slowly return to the starting position.
- Alternate sides and repeat for 2-3 sets of 8-10 reps per side.
What Exercises Can I Do To Strengthen My Pelvic Floor? Example
Consider incorporating these exercises into your daily routine, even if you can only spare a few minutes. For example, perform Kegels while waiting in line at the grocery store or sitting in traffic, and practice squats or bridges during commercial breaks while watching TV. Making these exercises a habit will allow you to see significant progress over time.
Now that you're equipped with the knowledge and tools for a strong pelvic floor, it's time to put these exercises into practice! Remember that maintaining a consistent exercise routine will yield the best results. So go ahead and share your newfound insight on pelvic floor exercises with friends and family, and don't forget to explore our other guides on Pelvic Floor Therapy for more information!
Discover the top exercises for a strong and healthy pelvic floor, including Kegels, squats, glute bridges, and bird dog. Strengthen your pelvic floor muscles today.