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Would you like to have strong and healthy pelvic floor muscles? If YES, you are in the right place. In this article we will cover top-five pelvic floor exercises that will help you reach the desired results in a short period of time, with minimal effort.
Before we move on to the workout, let’s see what the role of the pelvic floor is?
The pelvic muscles support the bowel, uterus, and bladder. When they contract, the openings to the vagina, urethra, and anus are tightened, but when they’re relaxed, you can release the urine respectively the feces from the body. Their main goal is to improve your muscle tone and prevent your organs from dropping.
Suppose you belong to a group of women whose pelvic floor has weakened:
during pregnancy or after childbirth, you go through different conditions such as chronic coughing or obesity, or you suffer from lower estrogen levels after menopause.
In any of these cases, you must have faced discomfort and pain during an intimate experience with your partner or urine leakage while training. Not only a dysfunctional pelvic floor can negatively affect your sex life, but it also leads to incontinence and uncontrollable passing of wind! In that case, you should definitely keep reading this article because you’ll learn how to strengthen these critical muscles in your body.
The most common practice of tightening and relaxing your pelvic floor - Kegels - will undoubtedly help strengthen your pelvic muscles after only a few workouts. Yes, you heard me well! For this exercise, you don’t need any equipment, just a bit of goodwill. Firstly, you should identify your pelvic muscles by retaining urine when urinating or by holding back gas. Once you become aware of this part of your body, it will be much easier for you to perform Kegels. Tighten your pelvic muscles and stay in that position for 5 seconds, then relax for 5 seconds. Simple as that! You should repeat Kegels ten times for the best results and perform them at least three times a day.
Don’t take squats for granted because they’re your biggest helpers in strengthening the lower part of the body. For this exercise, you’ll need a barbell. If you don’t have one, you can always improvise and utilize dumbbells or kettlebells. Stand in an upright position with feet slightly wider than shoulder-width apart and put the barbell behind your neck. Flex your knees and then slowly push your hips and butt as if you’re going to sit down. Keep practicing until your thighs are parallel to the ground. Then gradually strengthen your legs and return to the starting position. Repeat this exercise 15 times.
It’s excellent practice for the whole body, not only for your pelvic floor. So, with a bird dog, you can benefit on so many levels. For this type of training, you don’t need any equipment. Put your feet and hands on the floor as if imitating a dog, and straighten your back while your neck is in a neutral position. Start the practice by straightening and raising your left leg and right arm simultaneously and hold them for two seconds. Always keep your head in a neutral pose. Return the leg and arm to their original posture and then switch - raise your right leg and left arm. It would be best to repeat the bird dog ten times in three sets.
Tabletop, the famous leg move, is the foundation of many Pilates exercises, where you activate the pelvic floor muscles and hips the most, especially when you add the split. For this practice, you’ll need a mat. Lie on the mat with your knees flexed and your shins parallel to the floor. Start this movement by slightly splitting your legs so that each knee falls outward. Lower your knees outwards as long as you feel comfortable. Then gently return your legs to their starting position. For the top results, it would be helpful if you repeat this method 10 to 15 times in three sets.
Last but no less critical exercise, the bridge, will do wonders for your pelvic muscles. In addition to the Kegels, the bridge is one of the most common workouts for strengthening the pelvic floor. If done correctly, it can be beneficial to the entire lower part of your body, from glutes to hamstrings. You won’t need any equipment for this exercise. So let’s start. Lie with your back facing the floor, with your knees raised at a 90-degree, feet flat, your hands next to your body, and your palms facing the floor. Inhale and begin to lift your hips until your body forms a straight line all the way from your knees to your shoulders. Remain in that position for 1 to 2 seconds and then return to the initial pose. You should repeat this exercise 10 to 15 times in two to three sets for the best results. Don’t forget to rest between sets for about 60 seconds.
Now that you’ve read this article and got the exercises for strengthening the pelvic floor muscles, it’s a good time to start practicing with us! As you’ve already realized, these top five pelvic floor exercises for women take very little time and effort! So, what are you waiting for? In five easy steps to healthy and firm pelvic floor muscles!
If you have any difficulties performing some of the exercises, please leave us a comment below, and we will give our best to answer you as soon as possible!
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