Best exercises to strengthen pelvic floor for women
Pelvic floor muscles are important for maintaining bladder control, supporting organs in the pelvic area, and enhancing sexual function. Here are some of the best exercises to strengthen pelvic floor muscles for women:
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Kegel exercises: These are the most popular exercises for strengthening the pelvic floor muscles. To perform Kegels, you need to squeeze your pelvic muscles as if you are trying to hold urine or stop the flow of urine. Hold the squeeze for a few seconds and then release. Do this for 10 to 15 repetitions, three times a day.
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Squats: Squats can help strengthen the pelvic floor muscles. Stand with your feet shoulder-width apart, and lower yourself down as if you are sitting in a chair. Keep your back straight, and push through your heels as you stand back up. Repeat for 10 to 15 repetitions, three times a day.
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Bridges: Bridges can help strengthen the glutes and the pelvic floor muscles. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until your body is in a straight line from your shoulders to your knees. Hold for a few seconds and then lower back down. Repeat for 10 to 15 repetitions, three times a day.
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Yoga: Certain yoga poses can help strengthen the pelvic floor muscles. Some of the best poses include the bridge pose, the warrior II pose, and the triangle pose.
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Pilates: Pilates can also help strengthen the pelvic floor muscles. Exercises like the pelvic tilt, the hundred, and the leg circles are particularly effective.
It's important to note that if you are experiencing pelvic floor dysfunction or pain, you should consult with a healthcare professional before attempting any exercises. They can help you create a safe and effective exercise plan that's tailored to your individual needs.
