Exercises To Strengthen Pelvic Wall

The Importance of Pelvic Floor Muscles

The pelvic floor muscles play a crucial role in maintaining the health and function of the pelvic area. These muscles provide support to the pelvic organs, including the bladder, uterus, and rectum. Strong pelvic floor muscles are essential for preventing urinary and fecal incontinence, as well as improving sexual function.

However, many people, especially women, experience a weakening of the pelvic floor muscles due to factors such as pregnancy, childbirth, aging, and obesity. Weak pelvic floor muscles can lead to various issues, such as urinary leakage, pelvic organ prolapse, and reduced sexual satisfaction.

Fortunately, there are exercises that can help strengthen the pelvic wall and improve the overall health and function of the pelvic floor muscles.

1. Kegel Exercises

Kegel exercises are the most commonly recommended exercises for strengthening the pelvic floor muscles. These exercises involve contracting and relaxing the muscles used to control the flow of urine. Here’s how to do them:

Find the right muscles: The first step is to identify the muscles that control urination. You can do this by trying to stop the flow of urine midstream. The muscles you use to do this are the same ones you’ll be targeting during Kegel exercises.
Contract the muscles: Once you’ve identified the right muscles, contract them for about 5 seconds, as if you’re trying to prevent the release of urine or gas. Be careful not to tighten the muscles in your abdomen, buttocks, or thighs.
Relax the muscles: After 5 seconds, release the contraction and relax the muscles for 5 seconds. This completes one repetition. Start with 10 repetitions and gradually increase to 20 or more.

2. Squats

Squats are an excellent exercise for not only strengthening the pelvic floor muscles, but also the glutes, thighs, and core muscles. Here’s how to do them:

Stand straight with your feet shoulder-width apart.
Lower your body down as if you’re sitting back into a chair, keeping your chest up and your knees in line with your toes.
Push through your heels to return to the starting position.
Repeat for 10-15 reps.

3. Bridge Pose

The bridge pose is a yoga pose that targets the glutes and pelvic floor muscles. Here’s how to do it:

Lie on your back with your knees bent and your feet flat on the floor, hip-distance apart.
Slowly lift your hips off the floor, engaging your glutes and pelvic floor muscles.
Hold the pose for a few seconds, then lower your hips back down.
Repeat for 10-15 reps.

4. Pelvic Lifts

Pelvic lifts are similar to the bridge pose, but with a slight variation. Here’s how to do them:

Lie on your back with your knees bent and your feet flat on the floor, hip-distance apart.
Place a small exercise ball or cushion between your knees.
Squeeze the ball with your knees as you lift your hips off the floor, engaging your glutes and pelvic floor muscles.
Hold the pose for a few seconds, then lower your hips back down.
Repeat for 10-15 reps.

5. Pilates

Pilates is a low-impact exercise method that focuses on strengthening the core and pelvic floor muscles. Many Pilates exercises, such as the pelvic tilt and the hundred, can help strengthen the pelvic floor. It’s best to join a Pilates class or consult a qualified instructor to learn the correct technique.

6. Yoga

Yoga is another excellent exercise for strengthening the pelvic floor muscles. Poses such as the cat-cow, child’s pose, and warrior II can help engage and strengthen the pelvic muscles. Again, it’s recommended to join a yoga class or seek guidance from a certified instructor.

7. Standing Pelvic Floor Contractions

In addition to Kegel exercises, standing pelvic floor contractions can also be beneficial in strengthening the pelvic floor muscles. Here’s how to do them:

Stand with your feet shoulder-width apart and your knees slightly bent.
Contract the muscles of your pelvic floor as if you’re trying to stop the flow of urine or gas.
Hold the contraction for 5-10 seconds, then relax.
Repeat for 10-20 contractions.

8. Weighted Ball Squeezes

Using a weighted ball can add resistance to pelvic floor exercises, making them more effective. Here’s how to do weighted ball squeezes:

Sit comfortably on a chair or exercise ball with your knees bent and feet flat on the floor.
Place a small, soft weighted ball between your knees.
Squeeze the ball with your knees, engaging your pelvic floor muscles.
Hold the squeeze for a few seconds, then release.
Repeat for 10-15 reps.

9. Lunges

Lunges are a great exercise for strengthening the lower body, including the pelvic floor muscles. Here’s how to do them:

Stand straight with your feet hip-width apart.
Take a big step forward with your right leg, bending both knees to lower your body down.
Push through your right heel to return to the starting position.
Repeat on the other side.
Alternate legs for 10-15 reps.

10. Supermans

The superman exercise targets the muscles in the lower back, glutes, and pelvic floor. Here’s how to do it:

Lie on your stomach with your arms extended in front of you and your legs straight.
Simultaneously lift your arms, chest, and legs off the floor, engaging your lower back and pelvic floor muscles.
Hold the pose for a few seconds, then lower your body back down.
Repeat for 10-15 reps.

FAQs

1. How often should I do pelvic floor exercises?

It is recommended to perform pelvic floor exercises at least three times a week for optimal results. However, it’s important to listen to your body and gradually increase the frequency as you build strength.

2. Can men benefit from pelvic floor exercises?

Yes, pelvic floor exercises are beneficial for both men and women. They can help improve bladder control, sexual function, and support the pelvic organs.

3. Are there any precautions I should take while doing these exercises?

If you have any underlying medical conditions or are pregnant, it’s best to consult with a healthcare professional before starting any new exercise routine. They can provide personalized guidance and ensure that the exercises are safe for you.

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

The time it takes to see results can vary depending on various factors, such as the individual’s current muscle strength and consistency in performing the exercises. Generally, it may take a few weeks to a few months to notice significant improvements.

5. Can I do pelvic floor exercises during pregnancy?

Yes, pelvic floor exercises are safe to do during pregnancy and can help prepare the muscles for childbirth. It’s best to consult with a healthcare professional for guidance on appropriate exercises for each stage of pregnancy.

6. Can I do these exercises while sitting or lying down?

Yes, many of the pelvic floor exercises can be done while sitting or lying down, making them suitable for individuals with limited mobility or those who prefer a less challenging position.

7. Can I use props or devices to enhance the effectiveness of the exercises?

Yes, props such as weighted balls or resistance bands can add resistance to the exercises and increase their effectiveness. However, it’s essential to use them correctly and consult with a professional if needed.

8. Are there any signs of overdoing pelvic floor exercises?

Yes, signs of overdoing pelvic floor exercises include muscle soreness, fatigue, or any worsening of symptoms such as urinary leakage. If you experience any discomfort, it’s best to rest and consult with a healthcare professional.

9. Can I do these exercises if I’ve had pelvic surgery?

If you’ve had pelvic surgery, it’s crucial to follow your healthcare provider’s recommendations and guidelines. They may provide specific exercises or modifications based on your individual situation.

10. Can I combine different types of exercises for better results?

Yes, combining different types of exercises, such as Kegel exercises, squats, and Pilates, can help target the pelvic floor muscles from different angles and provide more comprehensive strengthening. However, it’s essential to maintain proper form and not overexert yourself.

Conclusion

Strengthening the pelvic wall and improving the health of the pelvic floor muscles is essential for maintaining overall health and function. Incorporating exercises like Kegels, squats, bridge poses, and lunges into your routine can help strengthen these muscles and prevent issues like urinary incontinence and pelvic organ prolapse. Remember to start slowly, listen to your body, and consult with a healthcare professional if you have any concerns or specific medical conditions.