Easy exercises to strengthen your pelvic floor at home
What's the story
Strengthening pelvic floor muscles is important for both men and women, as it helps improve bladder control, core stability, and overall pelvic health. These exercises can be done easily at home without any special equipment. By incorporating these simple movements into your routine, you can enhance muscle tone and function in the pelvic area. Here are five effective exercises to strengthen your pelvic floor muscles.
Kegels
Kegel exercises for beginners
Kegel exercises are the most popular way to strengthen pelvic floor muscles. To do a Kegel, contract the muscles you would use to stop urinating and hold for five seconds before releasing. Repeat this 10 times per session, three times a day. With regular practice, Kegels can improve muscle tone and control over time.
Bridge Pose
Bridge pose for stability
The bridge pose not only strengthens the glutes but also engages the pelvic floor. Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your glutes and engaging your pelvic muscles. Hold for a few seconds before lowering back down. Aim for three sets of 10 repetitions.
Squats
Squats for overall strength
Squats are a great exercise to strengthen the entire lower body, including the pelvic floor. Stand with feet shoulder-width apart and lower your body as if you are sitting in a chair, keeping your back straight and knees behind your toes. Perform three sets of 10 squats while engaging your core and pelvic muscles throughout the movement.
Pelvic tilts
Pelvic tilts for flexibility
Pelvic tilts enhance flexibility and strengthen the pelvic region. Start by lying on your back with knees bent and feet flat on the ground. Flatten your lower back against the floor by tilting your pelvis upward, then release slightly without arching too much. Repeat this movement 15 times per session to get the best results.
Cat-Cow stretch
Cat-cow stretch for relaxation
The cat-cow stretch relaxes tight muscles while activating the core and pelvis. Start on all fours with hands under shoulders and knees under hips. Inhale as you arch your back (cow pose), then exhale as you round it (cat pose). This dynamic movement should be repeated 10 times per session, promoting relaxation and strengthening the pelvic area.