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 straight and knees over your ankles. Engage your pelvic floor muscles as you rise back to the starting position. Perform 10-15 repetitions.
Bird dog How to perform: Start on your hands and knees, with wrists under shoulders and knees under hips. Extend one arm forward and the opposite leg backward, keeping your core and pelvic floor engaged. Hold for a few seconds, then return to the starting position.
Alternate sides and perform 10 repetitions on each side. Wall sits How to perform: Stand with your back against a wall and feet shoulder-width apart. Slide down the wall until your thighs are parallel to the ground, as if sitting in an invisible chair.
Engage your pelvic floor muscles and hold the position for 10-15 seconds. Return to the starting position and repeat 10 times. Child’s pose How to perform: Kneel on the floor with your big toes touching and knees spread apart.
Sit back onto your heels and stretch your arms forward, lowering your torso between your thighs. Take deep breaths, focusing on relaxing your pelvic floor muscles. Stay in this position for 30 seconds to a minute, or as long as comfortable.
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