I MPROVING pelvic floor health is crucial for many women, especially those who are pregnant, post-partum, or experiencing issues like incontinence or pelvic organ prolapse. Outside of medicine or surgical intervention, exercises can help you overcome issues with incontinence, sexual health and overall core stability. Here are some effective exercises to strengthen the pelvic floor muscles, recommended by fitness trainer Demario Johns.
Kegel exercises 1) Basic kegels: Identify your pelvic floor muscles by stopping urination midstream. Once identified, contract these muscles and hold for three to five seconds, then relax for three to five seconds. Repeat 10-15 times per session, three times a day.
2) Quick flicks: Quickly contract and relax the pelvic floor muscles. Perform 10-15 rapid contractions in one set. Do three sets per day.
3) Elevator kegels: Imagine your pelvic floor muscles as an elevator. Gradually contract the muscles in stages (first floor, second floor, etc), holding each level for a second. Then gradually release in stages.
Repeat 5-10 times per session, two to three times a day. Bridge exercise How to perform: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Engage your pelvic floor muscles and lift your hips toward the ceiling.
Hold for a few seconds, then lower back down. Perform 10-15 repetitions. Squats How to perform: Stand with feet shoulder-width apart.
Lower your body as if sitting back into a chair, keeping your back strai.