7 Best Pelvic Floor Exercises to Do in Menopause
Menopause brings changes to the body, including pelvic floor issues. Here are seven effective exercises to strengthen the pelvic floor during menopause:
- Kegel Exercises: Contract and relax the pelvic floor muscles repeatedly to improve strength and control.
- Squats: Perform squats to engage the pelvic floor muscles, glutes, and thighs, promoting overall pelvic floor health.
- Bridge Pose: Lie on your back with knees bent and lift your hips off the ground, engaging the pelvic floor and core muscles.
- Wall Sit: Lean against a wall with knees bent at a 90-degree angle. Hold this position to engage the pelvic floor and lower body muscles.
- Yoga: Various yoga poses, such as the cat-cow pose, can help strengthen the pelvic floor muscles and improve flexibility.
- Pelvic Floor Lifts: Lie on your back and lift your pelvic floor muscles while breathing deeply. Hold for a few seconds and then release.
- Tai Chi: This gentle form of exercise can help improve pelvic floor strength and stability.
