Some Best Exercises Revealed by Pelvic Floor Strong System to Strengthen Pelvic Floor For Women Over 45
The Pelvic Floor Strong System by Alex Miller includes several key exercises designed to strengthen the pelvic floor muscles, which are particularly beneficial for women over 45. These exercises focus on improving bladder control, reducing pelvic pain, and enhancing overall core stability. Here are some of the best exercises revealed by the system:
- Kegel Exercises: These are fundamental to the program and involve contracting and relaxing the pelvic floor muscles to build strength and endurance.
- Core Exercises: Exercises that target the core muscles, such as planks and 'The Hundred' Pilates exercise, help support the pelvic floor and improve stability.
- Functional Movement Exercises: These include lunges and Swiss ball squats, which integrate pelvic floor strengthening into everyday movements.
- Quick Contractions: Performing quick, repeated contractions of the pelvic floor muscles can help improve muscle responsiveness and control.
- Diaphragmatic Breathing: This technique involves deep breathing exercises that engage the diaphragm and pelvic floor, promoting relaxation and coordination between these muscle groups.
These exercises are designed to be easy to follow and can be done without the need for special equipment or a fitness trainer.
