How to tighten pelvic floor muscles quickly?
Pelvic floor exercises can help strengthen the muscles responsible for supporting the bladder, uterus, and rectum. While it takes time to see significant improvements in pelvic floor strength, there are exercises that can be done to tighten the muscles more quickly.
Here are some suggestions based on the web search results:
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Kegel exercises: These exercises involve contracting and relaxing the muscles that control urination. To perform Kegels, tighten only your pelvic floor muscles and avoid flexing your muscles in your abdomen, thighs or buttocks. Aim for at least three sets of 10 to 15 repetitions a day [1][4][5][10].
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Pelvic rest posture: This position allows the muscles of the pelvic floor and inner thighs to fully release, which can help relax and strengthen them. To perform this exercise, lie down and place a pillow under your knees to elevate them. Breathe deeply and relax for 5-10 minutes or more [7].
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Side-lying leg lift: This exercise targets the core and lower body muscles, including the pelvic floor. To perform this exercise, lie on your side with your top leg directly over your bottom one. Bend your bottom leg and keep your top leg straight. Lift your top leg up and down while engaging your pelvic floor muscles. Aim for three sets of 10 repetitions [3].
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Squats: Squats can help improve pelvic floor strength by working the muscles in the lower body. To perform a squat, stand with your legs shoulder-width apart and slowly lower yourself into a sitting position while keeping your heels planted on the ground. Aim for three sets of 10 repetitions [8].
Remember that it takes time to see significant improvements in pelvic floor strength. It is essential to be patient and consistent in performing pelvic floor exercises to achieve the desired results. If you experience any discomfort or pain during the exercises, it is best to consult with a healthcare professional before continuing.
