How to exercise weak pelvic floor muscles?
If you have weak pelvic floor muscles, there are several exercises you can do to strengthen them. Here are some tips to help you get started:
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Kegel exercises: Kegel exercises are a common and effective way to strengthen the pelvic floor muscles. To do Kegels, sit or lie down and squeeze your pelvic floor muscles for up to 10 seconds, then release. Repeat the exercise for a set of 10 Kegel squeezes, and aim for at least three sets of 10 to 15 repetitions a day [2][3][7][8].
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Side-Lying Leg Lifts: Another exercise that can help strengthen the pelvic floor muscles is the side-lying leg lift. To do this exercise, 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, and then lift your top leg up towards the ceiling. Lower your leg back down and repeat the exercise for three sets of 10 repetitions [1].
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Resistance Training: Engaging in regular exercise, especially resistance training, can help stimulate muscle and bones and help maximize mobility and overall function, which can help strengthen the pelvic floor muscles. Incorporate regular exercise into your routine, and aim to exercise for at least 30 minutes a day [5].
If you are experiencing symptoms of pelvic floor dysfunction, such as constipation, straining to defecate, urine or stool leakage, and a frequent need to pee, it's important to consult with a healthcare provider. They can help diagnose the condition and recommend appropriate treatments such as biofeedback, pelvic floor physical therapy, or medications [6][9].
