Skip to content

7 Exercises That Strengthen Your Pelvic Floor

A healthy pelvic floor is responsible for sex control and pleasure during sex. The pelvis, tendons, and ligaments form a hammock. They are the foundation for the lower abdominal cavity’s organs, providing stability and protection to the organs. Once the pelvic floor has been compromised, conditions such as incontinence, reduced sex drive, or even pelvic organ prolapse can arise, especially if pelvic organs protrude into or out of the vagina. To improve your sex life and minimize the risk of incontinence, add these strengthening pelvic floor exercises to your workout routine.

The Best Pelvic Floor Exercises To Try

Pelvic floor physical therapists can teach anyone how to do kegels — and other common pelvic floor exercises — right away Here’s a look at some of the other exercises that they include in their repertoire

Tip: Engage your pelvic floor muscles by lifting up and in, as if you’re holding in urine

Move 1: Side-Living Leg Lift Lie on your side, stacking your top leg over your bottom one Keep your top leg straight and bend your bottom leg Engage your pelvic floor by lifting up and gently squeezing your pelvic floor muscles Lift the top leg up and down to keep your pelvic floor occupied and your hips pointing forward Don’t hold your breath or push out through your stomach On each side, there are three sets of ten reps

Move 2: Clamshell Lie on your side, with your knees bent at about 90 degrees and slightly in front of you Support your head with your bottom arm and hold your top hand on the ground in front of your chest or on your top hip Engaging your outer glute, rotate your top knee open while keeping your feet together, while keeping your heels together Make sure your hips are straight throughout the entire movement and avoid rolling your hips back by activating your core Allow your leg to be lowered to the starting position at the top of the game for a few seconds Before switching sides, complete 15 reps were completed

Tip: You should definitely feel your gluteus medius (think: your back pocket) working If you aren’t, try changing the angle of your knees, either up or down, to avoid them, according to Sam DuFlo, PT, DPT, a pelvic floor physical therapist and founder of Indigo Physiotherapy in Baltimore, Maryland

Cat Camel With a Foam Roller Start on all fours, with your shoulders directly over your wrists and hips over your knees, palms, and knees shoulder width apart Place a foam roller under your palms

On an inhale, bring the foam roller closer to your knees as your back scoops up like a camel’s hump, pulling your navel toward your spine and your chest toward your chest On an exhale, pull the foam roller away from your knees as your back arches like a cat, bringing your belly down toward the ground Complete 2 sets of ten reps

Tip This exercise helps to stimulate and loosen your pelvic floor, according to Oluwayeni Abraham, DPT, a physical therapist who focuses on women’s health with Robyn

Move 4: Sit back on your heels and stretch your arms forward, lowering your forehead to the ground, and extend your arms forward

As you inhale deeply, you can feel your lower back, hips, and waist lengthening

Tip Gelman suggests trying this go-to-yoga position for a few minutes at a time — it’s very helpful in lowering your pelvic floor

Move 5: Squat Stand with your feet hip-width apart Engage your pelvic floor As you’re in a chair until your thighs are parallel to the ground (or as low as you can comfortably go), hinge your hips back and squat down

2. Child’S Pose

If desired, the child’s posture can be changed to reduce the stretch by using a pillow either behind the knees or in the front fold of the hips. Maintain a steady air flow into the ribs. Visualize a relaxation, decrease, or “letting go” in the pelvic floor.

7. Hamstring Stretch

The hamstring muscles are the group of muscles in the back of the thigh. They bend the knee and extend the hip. In the majority of people who work for long stretches, they tend to be stuffed.

The hamstrings are tied to the bony portion of the pelvis, which is where you sit. Because of this attachment point, they can put pressure on the low back and place a strain on the pelvis.

Stretching the hamstrings can be helpful for several musculoskeletal disorders. To do this stretch, lift one foot off a stool or chair with the knee straight.

The hips should lean over the stretching leg and keep the spine straight, with the hips hingeing. Hold this position for 30 seconds and repeat on each leg for three sets.

These pelvic stretches can be completed 5-7 days a week as part of an ongoing program to maintain healthy pelvic and pelvic floor muscles.

Be sure to request an examination from a pelvic floor therapist specializing in pelvic floor dysfunction in order to achieve your goals.

When To Seek Professional Help

When exercising the pelvic floor or during intercourse, seek professional assistance if you have bladder or bowel control issues such as: needing to urgently or often go to the toilet to pass urine or bowel motions, accidental leakage of urine, or wind difficulty.

Pelvic floor exercises are most efficient when individually tailored and monitored, as with all exercises. The exercises are only a guide, and they will not help if done incorrectly or if the instruction is ineffective.

Incontinence can be triggered by many factors and should be assessed thoroughly before starting a pelvic floor muscle training program. Tightening or strengthening pelvic floor muscles may not be the most appropriate treatment, so consult with a health specialist if you have persistent problems with your bladder or bowel. For more details, please visit the Resources page.

Health professionals Continence and pelvic floor physiotherapists are experts in pelvic floor muscle exercises. They can evaluate your pelvic floor health and design an exercise program to suit your individual needs. They can also recommend other treatment options, such as biofeedback, and discuss important lifestyle habits with you.

For a list of continence and pelvic floor physiotherapists, visit the Continence Foundation of Australia’s service provider directory or call the National Continence Helpline on 1800 33 6-

You may also like to see:
You may also like to see:

Leave a Reply

Your email address will not be published.