5 Excellent Pelvic Floor Exercises
With age and after childbirth, you may
notice that your pelvic floor muscles have weakened. Although they are
hidden from view, you shouldn't underestimate their importance - the
pelvic floor muscles support the bladder, bowels, and uterus. They also
play an important role in sexual function. Strengthening the pelvic
floor muscles improves bladder and bowel control and reduces the
likelihood of incontinence. Like other muscles in your body, the pelvic
floor muscles will become stronger with a regular exercise program.
The most well-known way to do so is through kegel exercises, which you
can learn more about here. Today, we’ll introduce you to 5 additional
pelvic floor exercises that are also beneficial for other muscles. All
the exercises are safe for pregnant women unless stated otherwise.
1. Upper body twist
Let’s start with an easy exercise that activates your spine, posture,
and pelvic floor muscles.
Sit up straight, with your legs stretched
in front of you, shoulder-width apart, and toes towards the ceiling.
Place your hands behind your head with your thumbs underneath your ears.
Make sure that your elbows are creating a straight line.
Sit up as tall as you can and rotate your upper body to the right
without moving your feet or arching your back.
Rotate back to the center, and to the left.
Repeat for about a minute.
2. Single Leg Lift
The following exercises are all done while lying down. The first of the
three will help you strengthen both of your legs and the pelvic floor.
Lie on the back and bend the knees,
with the feet flat on the floor about hip-width apart. Keep the arms by
the sides with the palms facing down.
Lift your right leg to tabletop position (knee in line with the hip,
shin parallel to the floor). Make sure that your pelvis stays on the
ground.
Lengthen your leg forward so that it’s 45 degrees off the ground.
Bend your leg back, and go back to the starting position.
Repeat with the left leg. Continue the exercise for about a minute.
3. Straight Leg Bridge
This is an extended version of the glute bridge exercise, which is great
for strengthening the pelvic floor muscles, too.
Lie on the back and bend the knees, with
the feet flat on the floor about hip-width apart. Keep the arms by the
sides with the palms facing down.
Contract the buttocks and pelvic floor muscles, and lift the buttocks
several inches off the ground.
Slowly raise and extend one leg while keeping your pelvis raised and
leveled.
In this position, continue lifting and dropping your buttocks 8 times.
Relax the buttocks and pelvic floor muscles and lower the buttocks to
the ground.
4. Spread Knees
The third and final lying-down exercise is excellent for your abdominal muscles, legs, and hips, as well as your pelvic floor.
Lie on the back and bend the knees,
with the feet flat on the floor about hip-width apart. Keep the arms by
the sides with the palms facing down.
Lift your legs to a tabletop position.
Inhale, and slowly spread your knees to the sides.
Exhale as you bring your knees back together.
Repeat 10-15 times in three sets.
5. Lunges
This is a great exercise to finish your workout, as it is quite easy on
the body and safe for pregnant women, too.
Start by standing up tall.
Place your hands on your waist and look forward.
Step forward with one foot until your leg reaches a 90-degree angle.
Stay in this position for about 5 seconds.
Lift your front lunging leg to return to the starting position.
Repeat 10 to 12 reps on one leg, or switch sides until you've totaled 10 to 12 reps on each side.