5 Pelvic Floor Exercises for Anyone and Everyone
Pelvic floor exercises are essential for maintaining the strength and health of the pelvic floor muscles. The pelvic floor muscles support the bladder, uterus, and rectum, and weak pelvic floor muscles can lead to urinary incontinence, pelvic organ prolapse, and other problems. Here are 5 pelvic floor exercises for anyone and everyone:
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Kegels: Kegels are the most well-known and effective pelvic floor exercise. To do Kegels, sit or lie down and squeeze your pelvic floor muscles for up to 10 seconds, then release. Do a set of 10 Kegel squeezes, and repeat the exercises two or three times a day [3].
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Bridge: Lie down with your knees bent and feet flat on the floor. Inhale and exhale gently, draw in your lower abdominal muscles, and contract your buttocks and pelvic floor muscles. Lift your buttocks several inches off the ground and hold this position for 3-8 seconds [2].
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Split Tabletop: Lie on your back with your knees bent and feet flat on the floor. Slowly lift both legs to tabletop position and then split them apart while keeping the inner thighs engaged. Hold the position for 3-5 seconds, then release it back slowly to the floor. Do a set of 10 and work up to a few sets of 15-20. Be sure to squeeze the pelvic muscles while performing this exercise [7].
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Side-Lying Leg Lift: Lie on your side, stacking your top leg directly over your bottom one. Bend your bottom leg and keep your top leg straight. Engage your pelvic floor muscles by lifting up and in, like you're holding in urine. Lift your top leg about 6-12 inches, then lower it back down. Do 10 repetitions, then switch to the other side [5].
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Kegel Squats: Stand with your feet shoulder-width apart and knees slightly bent. Bring your knees up while focusing on engaging your pelvic floor muscles. Keep your abs tight and stomach in. Start with a set of 10 and work up to a few sets of 15-20 [4].
Remember, it is essential to consult with a doctor or a pelvic floor physical therapist before starting any new exercise routine, particularly if you have any pre-existing medical conditions. Strengthening your pelvic floor muscles through regular exercises can lead to a better quality of life and prevent problems in the future [6][8].
