Exercises That Strengthen The Pelvic Floor

Exercises That Strengthen The Pelvic Floor

The pelvic floor is a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. Weak pelvic floor muscles can lead to a variety of issues, such as urinary incontinence, pelvic organ prolapse, and even sexual dysfunction.

To prevent and treat these problems, it is important to strengthen the pelvic floor muscles through regular exercise. In this article, we will explore various exercises that can be done to strengthen the pelvic floor.

1. Kegel Exercises

Kegel exercises are the most well-known and effective exercises for strengthening the pelvic floor muscles. To perform Kegels, follow these steps:

1. Find the right muscles by stopping the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
2. Once you have located the right muscles, empty your bladder and lie down on your back.
3. Tighten your pelvic floor muscles and hold for 5 seconds, then relax for 5 seconds.
4. Repeat this cycle 10 times, three times a day.

2. Bridge Pose

The bridge pose is a yoga pose that can help strengthen the pelvic floor muscles. Here’s how to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms at your sides, palms facing down.
3. Engage your pelvic floor muscles and lift your hips off the floor, creating a bridge shape with your body.
4. Hold this position for 5-10 breaths, then slowly lower your hips back down to the floor.
5. Repeat this exercise 10 times, three times a day.

3. Squats

Squats are a great exercise for not only strengthening the legs but also the pelvic floor muscles. Here’s how to do a squat:

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Engage your core and slowly lower your body by bending your knees and pushing your hips back.
3. Lower yourself as far as you can while keeping your heels on the ground.
4. Push through your heels to come back up to a standing position.
5. Repeat this exercise 10-15 times, three times a day.

4. Bird Dog

The bird dog exercise not only strengthens the pelvic floor muscles but also the core and back muscles. Here’s how to do it:

1. Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
2. Engage your core and extend your right arm straight ahead while simultaneously extending your left leg straight behind you.
3. Hold for a few seconds, then return to the starting position.
4. Repeat on the other side, extending your left arm and right leg.
5. Alternate sides for a total of 10-15 repetitions, three times a day.

5. Pelvic Tilt

The pelvic tilt exercise focuses specifically on the pelvic floor muscles. Here’s how to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands on your hips.
3. Tighten your pelvic floor muscles and press your lower back into the floor, tilting your pelvis upward.
4. Hold for a few seconds, then release and return to the starting position.
5. Repeat this exercise 10-15 times, three times a day.

6. Pilates

Pilates is a form of exercise that focuses on strengthening the core and pelvic floor muscles. There are various Pilates exercises that can be done to target the pelvic floor, such as the hundred, pelvic curls, and leg circles.

7. Deadlifts

Deadlifts are a compound exercise that targets multiple muscle groups, including the pelvic floor muscles. Here’s how to do a deadlift:

1. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
2. Engage your core and hinge forward at the hips, lowering the weight toward the ground.
3. Keep your back straight and your knees slightly bent.
4. Push through your heels to stand back up, squeezing your glutes and engaging your pelvic floor muscles.
5. Repeat this exercise 10-15 times, three times a day.

8. Yoga

Yoga is a great way to improve flexibility, strength, and endurance, including the pelvic floor muscles. There are various yoga poses that can help strengthen the pelvic floor, such as the goddess pose, warrior poses, and the chair pose.

9. Pelvic Floor Training Tools

In addition to exercises, there are also various tools available that can help strengthen the pelvic floor muscles. These include pelvic floor training devices, such as vaginal weights or biofeedback devices, which provide feedback on pelvic floor muscle contractions.

10. FAQs

1. How often should I do pelvic floor exercises?

It is recommended to do pelvic floor exercises at least three times a day. Remember to give your muscles time to rest and recover between exercise sessions.

2. Can men do pelvic floor exercises?

Yes, pelvic floor exercises are beneficial for both men and women. Weak pelvic floor muscles can lead to urinary incontinence and other issues in men as well.

3. How long does it take to see results from pelvic floor exercises?

The time it takes to see results from pelvic floor exercises can vary from person to person. However, with consistent practice, most people start to notice improvements within a few weeks.

4. Can I do pelvic floor exercises during pregnancy?

Yes, pelvic floor exercises are safe to do during pregnancy. In fact, they can help prevent or reduce the risk of urinary incontinence and other pelvic floor issues that can occur during and after pregnancy.

5. Can pelvic floor exercises improve sexual function?

Yes, strengthening the pelvic floor muscles can help improve sexual function by increasing vaginal tone and blood flow to the pelvic organs.

6. Can I do pelvic floor exercises if I have a prolapse?

If you have a pelvic organ prolapse, it is important to consult with a healthcare professional before starting pelvic floor exercises. They can provide guidance on which exercises are safe and appropriate for your condition.

7. Are pelvic floor exercises enough to treat urinary incontinence?

Pelvic floor exercises are often the first line of treatment for urinary incontinence. However, in some cases, additional treatments may be necessary, such as medication or surgery.

8. Can I do pelvic floor exercises while sitting or standing?

While it is recommended to initially perform pelvic floor exercises lying down, once you have mastered the technique, you can do them in any position – sitting, standing, or even walking.

9. How do I know if I am doing pelvic floor exercises correctly?

If you are unsure whether you are performing pelvic floor exercises correctly, it is best to consult with a healthcare professional or a pelvic floor physiotherapist. They can assess your technique and provide guidance.

10. Can I overdo pelvic floor exercises?

Like any exercise, it is possible to overdo pelvic floor exercises. It is important to listen to your body and give your muscles time to rest and recover between exercise sessions.

Conclusion

Strengthening the pelvic floor muscles is essential for maintaining pelvic health and preventing issues such as urinary incontinence and pelvic organ prolapse. By incorporating these exercises into your daily routine, you can improve the strength and function of your pelvic floor muscles. Remember to start slowly, listen to your body, and consult with a healthcare professional if you have any concerns or underlying medical conditions.