7 Pelvic Floor Workout That Every Woman Over 35 Can Benefit
- Kegel Exercises: Contract and hold pelvic floor muscles for 3-5 seconds, then release. Repeat 10-15 times.
- Pelvic Clocks: Lie on your back with knees bent. Imagine your pelvic floor as a clock and gently rock your pelvis from 12 o'clock to 6 o'clock, then from 3 o'clock to 9 o'clock. Repeat 10 times in each direction.
- Bridge Pose: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging your pelvic floor muscles. Hold for a few seconds, then lower. Repeat 10-15 times.
- Squats: Stand with feet hip-width apart, squat down as if sitting in a chair, keeping knees behind toes. Engage pelvic floor muscles as you rise back up. Repeat 10-15 times.
- Dead Bug Exercise: Lie on your back with knees bent and arms extended towards the ceiling. Lower one leg towards the floor while simultaneously lowering the opposite arm overhead. Engage pelvic floor muscles to maintain stability. Alternate sides and repeat 10-15 times.
- Pelvic Floor Squats: Stand with feet hip-width apart and knees slightly bent. Lower into a squat, keeping knees behind toes, and engage pelvic floor muscles as you rise. Repeat 10-15 times.
- Deep Breathing Exercises: Sit comfortably and take deep breaths, focusing on relaxing the pelvic floor with each exhale. This helps release tension and improve muscle control.
