4 Exercises to strengthen your pelvic floor

4 Exercises to strengthen your pelvic floor

Are you looking to unlock the power of your pelvic floor? The muscles in our pelvic floor are responsible for supporting vital organs and are crucial if you are concerned with holistic treatments. Here’s how to.

The muscles in your pelvic floor support your bladder, uterus, small intestine and rectum. Apart from that, having a strong pelvic floor will increase your feelings of pleasure during sex. Isn’t that worth trying?

Strong pelvic floor muscles will maintain bladder and bowel continence, improve your sexual function and preventing symptoms of pelvic organ prolapse. Yet, identifying and exercising your pelvic floor muscles is not as easy as it is to target other muscle groups.

These muscles can weaken with age, surgery, pregnancy and childbirth or being overweight among other factors.

These muscles can weaken with age, surgery, pregnancy and childbirth or being overweight among other factors.

How to identify pelvic floor muscles

Pelvic floor muscles extend from the pubic bone to the tailbone and from sit bone to sit bone. If you touch the space between the opening of your vagina and anus you can feel a pelvic muscle contraction –while you tighten your vaginal wall.

Exercises for your pelvic floor

1. Pelvic floor relaxation exercise

  1. Lay on your back with your knees bent and your feet flat on the floor
  2. Relax your stomach and pelvic floor while you breathe in
  3. Breathe out as if you were trying to mist up a window
  4. Feel as your pelvic floor gently lifts and you're deep abdominal muscles contract
  5. Repeat until your abdominals relax and contract in connection with your pelvic floor and your breath

2. Connect your breath to your pelvic floor and core

Connect your breath to your pelvic floor and core
  1. Sit as tall as you can and maintain a natural arch in your lower back with your ribs stacked over your pelvis
  2. Place one hand over your belly and the other over your rib cage
  3. Take a deep breath pushing your hands outward, and imagine your pelvic floor filling with air
  4. As you breathe out, notice your hands moving inward and imagine your pelvic floor releasing the air

3. Kegels

  1. Once you have connected your breath to your core and pelvic floor, imagine that your vagina and anus are lifting when you exhale and feel your abdominal muscles and pelvic floor tightening. Imagine you are picking a tissue with your vagina.
  2. Release your vagina and anus downwards when you breathe out
  3. Repeat 2 or 3 sets of 10 breaths.
    3. Kegels

4. Activate your pelvic floor with bodyweight squats

  1. Stand with your ribs stacked over your pelvis and your feet a little turned out.
  2. Inhale and hinge your hips, squatting between your legs and your knees tracking over your feet.
  3. As you exhale squeeze the muscles in your glutes to stand back up.

Hypopressive exercise is also a great way to exercise your pelvic floor, if you have never heard of them, here is a complete guide to them!

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Nick Connelly

Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info

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