5 pelvic floor exercises

Pelvic floor exercises are beneficial for both men and women to strengthen the muscles supporting the pelvic organs. These exercises can improve bladder control, enhance sexual function, and provide pelvic floor support during pregnancy and childbirth. Here are some effective pelvic floor exercises to incorporate into your routine:

1. Kegels

Kegel exercises involve contracting and relaxing the pelvic floor muscles. To perform Kegels, tighten your pelvic floor muscles (as if you're trying to stop the flow of urine) and hold for 5 seconds. Then, relax for 5 seconds. Start with 10 repetitions, gradually increasing to 20 or as recommended by your healthcare provider.

2. Bridge pose

Bridge pose targets the pelvic floor along with the glutes and core muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor, squeezing your glutes and engaging your pelvic floor muscles. Hold for 5-10 seconds, then lower back down. Repeat 10-15 times.

3. Squats

Squats strengthen the lower body, including the pelvic floor muscles. Stand with feet hip-width apart, toes pointing slightly outward. Lower your body as if sitting back into a chair, keeping your chest lifted and knees behind your toes. Aim for 10-15 repetitions.

4. Pelvic tilts

Pelvic tilts help improve pelvic mobility and strengthen the lower back and abdominal muscles. Lie on your back with your knees bent and feet flat on the floor. Flatten your back against the floor by tilting your pelvis upward. Hold for a few seconds, then release. Repeat 10-15 times.

5. Deep breathing with pelvic floor engagement

Practice deep breathing while engaging your pelvic floor muscles. Inhale deeply, expanding your belly, and as you exhale, gently lift and squeeze your pelvic floor muscles. Release as you inhale. Repeat for several breaths, maintaining a relaxed upper body.

Incorporate these pelvic floor exercises into your daily routine to strengthen and maintain optimal pelvic floor health. Consistency is key to experiencing the benefits of improved pelvic floor strength and function.