Exercise To Strengthen Pelvic Region

Strengthening the pelvic region is important for both men and women, as it helps to maintain proper posture, prevent urinary incontinence, improve sexual functions, and reduce the risk of pelvic organ prolapse. In this article, we will discuss some effective exercises that can help to strengthen the pelvic region.

1. Kegel Exercises

Kegel exercises are a popular method to strengthen the pelvic floor muscles. These exercises involve contracting and relaxing the muscles used to control urinary flow. To perform Kegel exercises:

Find the right muscles by stopping urine flow midstream. The muscles used to do this are the ones you should target during Kegel exercises.
Empty your bladder before starting the exercises.
Sit, stand, or lie down in a comfortable position.
Squeeze the pelvic floor muscles and hold for a count of three.
Relax the muscles for a count of three.
Repeat this cycle 10 times, three times a day.

2. Bridge Pose

The bridge pose is a yoga exercise that targets the glutes, hamstrings, and pelvic muscles. It helps to strengthen the pelvic region and improve core stability. Here’s how to do the bridge pose:

Lie on your back with your knees bent and feet flat on the ground.
Bring your heels as close to your buttocks as possible, keeping them hip-width apart.
Place your arms by your sides, palms facing down.
Press your feet into the ground and lift your hips off the floor, keeping your shoulders and feet firmly grounded.
Hold the pose for 10-15 seconds, then slowly lower your hips back down to the ground.
Repeat the exercise 10-12 times.

3. Pelvic Tilts

Pelvic tilts are simple exercises that help to strengthen the abdominal and pelvic muscles. They can be done while lying down or standing. Follow these steps to do pelvic tilts:

Lie on your back with your knees bent and feet flat on the ground, or stand with your feet hip-width apart.
Engage your abdominal muscles and tilt your pelvis upward, flattening your lower back against the floor or wall.
Hold for a few seconds, then release and return to the starting position.
Repeat 10-12 times.

4. Squats

Squats are a great exercise to engage the pelvic muscles and strengthen the lower body. They can be modified to suit different fitness levels. Here’s how to do a basic squat:

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Engage your core and keep your chest lifted throughout the exercise.
Bend your knees and lower your hips as if you were sitting back on a chair.
Keep your weight on your heels and lower until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Repeat 10-12 times.

5. Pelvic Floor Ball Squeeze

This exercise requires an exercise ball or soft medicine ball. It targets the pelvic floor muscles and helps to improve their strength. Here’s how to do the pelvic floor ball squeeze:

Sit on the exercise ball with your feet flat on the ground, knees bent at a 90-degree angle.
Place the ball between your knees.
Engage your pelvic floor muscles and squeeze the ball gently with your knees.
Hold for a few seconds, then release and repeat.
Repeat the exercise 10-12 times.

6. Abdominal Crunches

Abdominal crunches not only strengthen the abdominal muscles but also engage the pelvic muscles. Here’s how to do abdominal crunches:

Lie on your back with your knees bent and feet flat on the ground.
Place your hands behind your head, elbows pointing out to the sides.
Engage your core muscles and lift your head, neck, and shoulders off the ground.
Hold for a few seconds, then slowly lower back down to the starting position.
Repeat the exercise 10-12 times.

7. Hip Bridges

Hip bridges target the glutes, hamstrings, and pelvic muscles. They are effective in strengthening the pelvic region and improving hip stability. Follow these steps to do hip bridges:

Lie on your back with your knees bent and feet flat on the ground.
Place your arms by your sides, palms facing down.
Engage your core muscles and lift your hips off the ground, forming a straight line from your knees to your shoulders.
Hold for a few seconds, then slowly lower your hips back down to the ground.
Repeat the exercise 10-12 times.

8. Leg Raises

Leg raises are a simple and effective exercise to strengthen the pelvic muscles. They can be done while lying down or standing. Follow these steps to do leg raises:

Lie on your back with your knees bent and feet flat on the ground, or stand with your feet hip-width apart.
Engage your core muscles and lift one leg off the ground, keeping it straight.
Hold for a few seconds, then lower the leg back down.
Repeat with the other leg.
Alternate legs for 10-12 repetitions.

9. Yoga Boat Pose

The boat pose is a yoga asana that engages the pelvic muscles and helps to strengthen the core. Here’s how to do the boat pose:

Sit on the ground with your knees bent and feet flat on the floor.
Lean back slightly and lift your feet off the ground, balancing on your sit bones.
Extend your legs straight out in front of you, forming a V shape with your body.
Engage your core muscles and hold the pose for 10-15 seconds.
Gradually increase the duration as you get stronger.

10. Pilates Pelvic Curl

The Pilates pelvic curl is an exercise that targets the pelvic floor muscles and helps to improve their strength. Here’s how to do the Pilates pelvic curl:

Lie on your back with your knees bent and feet flat on the ground.
Place your arms by your sides, palms facing down.
Engage your abdominal and pelvic floor muscles.
Slowly lift your hips off the ground, forming a bridge with your body.
Hold for a few seconds, then lower your hips back down to the starting position.
Repeat the exercise 10-12 times.

Frequently Asked Questions

1. How often should I do these exercises?

It is recommended to perform these exercises at least three times per week to see noticeable results. However, it is important to listen to your body and not overexert yourself. Start with a comfortable frequency and gradually increase the intensity and duration of the exercises.

2. Can these exercises be done by both men and women?

Yes, these exercises can benefit both men and women. Strengthening the pelvic region is important for both genders to improve overall health and prevent common issues such as urinary incontinence and pelvic organ prolapse.

3. Can these exercises be done during pregnancy?

It is generally safe to perform pelvic-strengthening exercises during pregnancy. However, it is always recommended to consult with a healthcare professional before starting any exercise regimen during pregnancy. They can provide personalized advice and guidance based on individual circumstances.

4. Can these exercises help with bladder control issues?

Yes, strengthening the pelvic floor muscles can help improve bladder control. The exercises mentioned in this article can specifically target these muscles and provide relief for those experiencing bladder control issues such as urinary incontinence.

5. Are there any precautions to take while performing these exercises?

While performing these exercises, it is important to maintain proper form and avoid straining or overexerting the muscles. Start with gentle movements and gradually increase the intensity as your strength improves. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.

6. Can these exercises help with sexual dysfunction?

Strengthening the pelvic floor muscles can improve sexual functions in both men and women. These exercises can increase blood flow to the pelvic region and improve muscle tone, contributing to a healthy sexual life. However, if sexual dysfunction persists, it is advisable to consult with a healthcare professional for further evaluation and guidance.

7. Can these exercises be done at any age?

Yes, these exercises can be done at any age. Strengthening the pelvic region is beneficial for individuals of all ages, as it helps to maintain proper posture, alleviate discomfort, and improve overall quality of life. However, it is always recommended to start gradually and consult with a healthcare professional if you have any underlying health conditions.

8. Are there any alternative exercises to strengthen the pelvic region?

Yes, there are several alternative exercises that can help strengthen the pelvic region. Some of these include pelvic floor bridges, deep squats, lunges, and yoga poses such as the downward-facing dog and the warrior pose. It is important to choose exercises that are suitable for your fitness level and individual needs.

9. How long does it take to see results from these exercises?

The timeline for seeing results may vary depending on various factors such as individual fitness levels, consistency of exercise, and overall health. With regular practice and proper form, it is possible to notice improvements in pelvic strength and stability within a few weeks to a couple of months.

10. Are these exercises a substitute for medical treatment?

These exercises can be a beneficial addition to a treatment plan for pelvic health issues. However, it is important to note that they are not a substitute for medical treatment. If you are experiencing persistent pelvic pain, urinary incontinence, or any other symptoms, it is crucial to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.

Conclusion

Strengthening the pelvic region is important for maintaining overall health and well-being. The exercises mentioned in this article can help improve posture, prevent urinary incontinence, enhance sexual functions, and reduce the risk of pelvic organ prolapse. It is important to incorporate these exercises into a regular fitness routine and listen to your body’s needs. Remember to start gradually and consult with a healthcare professional if you have any underlying health conditions or concerns. With dedication and consistency, you can strengthen your pelvic region and enjoy the benefits of a healthier and more functional body.