15 Effective Exercises to Strengthen Your Pelvic Floor
The pelvic floor muscles are a group of muscles that span the bottom of the pelvic cavity. They play a vital role in supporting the pelvic organs, including the bladder, uterus, and rectum. Weak pelvic floor muscles can lead to urinary and fecal incontinence, pelvic organ prolapse, and other issues.
Regular exercise is crucial for maintaining the strength and function of the pelvic floor muscles. Below, we’ve compiled a list of 15 effective exercises that can help you strengthen your pelvic floor and improve your overall pelvic health.
1. Kegel exercises
Kegel exercises are popular for strengthening the pelvic floor muscles. To perform Kegels, tighten your pelvic floor muscles as if you’re trying to stop the flow of urine midstream. Hold for 5 seconds and release. Repeat this exercise 10 times, three times a day.
2. Bridge pose
Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes and engage your pelvic floor muscles as you hold the pose for 10 seconds. Repeat 10 times.
3. Squats
Stand with your feet shoulder-width apart. Slowly lower your body as if you’re sitting back into a chair, keeping your knees over your ankles. Squeeze your glutes and engage your pelvic floor muscles as you stand back up. Repeat 10-15 times.
4. Lunges
Start with your feet hip-width apart. Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Keep your back straight and engage your pelvic floor muscles as you push back up to the starting position. Repeat 10 times on each leg.
5. Plié squats
Stand with your feet wider than shoulder-width apart and toes pointed out at a 45-degree angle. Lower your body into a squat, keeping your knees in line with your toes. Squeeze your glutes and engage your pelvic floor muscles as you stand back up. Repeat 10-15 times.
6. Bird dog
Get down on all fours with your hands under your shoulders and knees under your hips. Lift your right arm straight out in front of you as you simultaneously lift your left leg straight out behind you. Engage your pelvic floor muscles as you hold for 5 seconds. Repeat on the opposite side. Do 10 repetitions on each side.
7. Pelvic tilts
Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tightening your abdominal muscles. Tilt your pelvis upward, squeezing your glutes and engaging your pelvic floor muscles. Hold for 5 seconds and release. Repeat 10 times.
8. Supine marching
Lie on your back with your knees bent and feet flat on the floor. Lift one foot off the ground, keeping your knee bent at a 90-degree angle. Lower the foot back down and repeat with the opposite leg. Engage your pelvic floor muscles throughout the exercise. Do 10 repetitions on each leg.
9. Standing leg lifts
Stand next to a sturdy chair or wall for balance. Lift one leg straight out to the side, keeping your upper body straight. Engage your pelvic floor muscles as you lift and lower your leg. Do 10 repetitions on each leg.
10. Pilates pelvic curls
Lie on your back with your knees bent and feet flat on the floor. Place your arms by your sides. Lift your pelvis off the ground, forming a straight line from your knees to your shoulders. Squeeze your glutes and engage your pelvic floor muscles as you hold the pose for 10 seconds. Repeat 10 times.
11. Yoga butterfly pose
Sit on the floor with the soles of your feet pressed together and your knees bent out to the sides. Use your hands to gently press your knees toward the floor. Engage your pelvic floor muscles as you hold the pose for 30 seconds. Repeat 3 times.
12. Side-lying leg lifts
Lie on your side with your legs stacked and slightly bent. Lift your top leg up and down, engaging your pelvic floor muscles throughout the exercise. Do 10 repetitions on each side.
13. Dead bug exercise
Lie on your back with your arms extended straight up toward the ceiling and your knees bent at a 90-degree angle. Slowly lower one arm back above your head as you simultaneously straighten and lower the opposite leg. Engage your pelvic floor muscles throughout the exercise. Do 10 repetitions on each side.
14. Pilates ball squeeze
Place a small exercise ball between your knees and lie on your back with your knees bent and feet flat on the floor. Squeeze the ball with your knees as you engage your pelvic floor muscles. Hold for 10 seconds and release. Repeat 10 times.
15. Swiss ball bridge
Lie on your back with your feet on top of a Swiss ball and your knees bent at a 90-degree angle. Lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes and engage your pelvic floor muscles as you hold the pose for 10 seconds. Repeat 10 times.
Frequently Asked Questions
Q: Can men do these exercises to strengthen their pelvic floor?
A: Absolutely! Pelvic floor exercises are beneficial for both men and women.
Q: How often should I do these exercises?
A: Aim to perform these exercises at least three times a week for optimal results.
Q: Can these exercises improve sexual function?
A: Yes, strengthening the pelvic floor muscles can enhance sexual function and improve orgasms.
Q: Can I do these exercises while pregnant?
A: As with any exercise program during pregnancy, it’s best to consult with your healthcare provider before starting or modifying an exercise routine.
Q: What are the signs of a weak pelvic floor?
A: Signs of a weak pelvic floor can include urine leakage, recurrent UTIs, constipation, and pelvic organ prolapse.
Q: How long does it take to see results?
A: Results may vary, but with consistent effort, most individuals can begin to see improvements in pelvic floor strength within a few weeks to a few months.
Q: Are these exercises suitable for postpartum women?
A: Yes, but it’s important to start slowly and gradually increase intensity. It’s also advisable to consult with your healthcare provider before starting an exercise routine postpartum.
Q: Can these exercises prevent pelvic organ prolapse?
A: Strengthening the pelvic floor muscles can help reduce the risk of pelvic organ prolapse, but it may not prevent it entirely. It’s important to incorporate other lifestyle factors, such as maintaining a healthy weight and avoiding heavy lifting.
Q: What should I do if I feel pain or discomfort during these exercises?
A: If you experience pain or discomfort, it’s best to stop the exercise and consult with a healthcare professional.
Conclusion
By incorporating these 15 pelvic floor exercises into your regular exercise routine, you can strengthen and tone your pelvic floor muscles. Improved pelvic floor strength can lead to better bladder control, enhanced sexual function, and reduced risk of pelvic organ prolapse. Remember to start slowly, listen to your body, and consult with your healthcare provider if you have any concerns or underlying health conditions.
