Your Guide To Strengthening Your Pelvic Floor Muscles With ExerciseIntroduction

It’s no secret that pelvic floor muscles play an important role in your overall health and fitness. They help support your organs, maintain posture, improve sexual function, and even reduce the risk of incontinence. But did you know that strengthening them with exercise can have even more far-reaching benefits? From improving back pain to facilitating childbirth and beyond, there are many reasons why it’s important to focus on strengthening your pelvic floor muscles. In this blog post, we’ll discuss why exercising your pelvic floor muscles is so important and provide a few simple exercises you can do to start feeling the benefits right away.

What are pelvic floor muscles?

The pelvic floor muscles are a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. These muscles are located in the pelvis, between the pubic bone and the tailbone. The pelvic floor muscles help to control urination and defecation by contracting and relaxing to close off or open the urethra and anal sphincter.

Pelvic floor muscle exercises, also called Kegels, can help to strengthen these muscles. Kegel exercises are simple contractions of the pelvic floor muscles. To do a Kegel exercise, contract your pelvic floor muscles as if you are trying to stop urinating mid-stream. Hold the contraction for three to five seconds, then relax for three to five seconds. Repeat 10 times. You can do Kegels anywhere at any time – while sitting at your desk, driving in your car, or even during sex!

Why are pelvic floor muscles important?

Your pelvic floor muscles support your uterus, bladder, and rectum—so if these muscles are weak, you may experience urine leakage or prolapse (when organs drop down into the vaginal canal because they’re not being properly supported). Kegel exercises can strengthen your pelvic floor muscles.

How to exercise your pelvic floor muscles

It’s important to keep your pelvic floor muscles strong and healthy. Here are some tips on how to exercise your pelvic floor muscles:

1. Kegel exercises are a great way to strengthen your pelvic floor muscles. To do a Kegel exercise, simply contract your pelvic floor muscles and hold for a count of 10. Repeat this 10 times, 3 times a day.
2. Another great way to exercise your pelvic floor muscles is by doing squats. Squats help to tone and strengthen the muscles in your lower body, including your pelvic floor muscles.
3. Pilates is also an excellent way to work out your pelvic floor muscles. Pilates exercises help to lengthen and strengthen the muscles in your core, including your pelvic floor muscles.
4. Yoga is another great option for exercising your pelvic floor muscles. Yoga poses such as Child’s Pose and Camel Pose help to stretch and tone the muscles in your pelvis and lower body.

Pelvic floor muscle exercises for beginners

If you’re new to pelvic floor muscle exercises, don’t worry – we’ve got you covered. In this section, we’ll go over some basic information about the pelvic floor muscles and how to exercise them.

The pelvic floor muscles are a group of muscles that support the bladder and rectum. These muscles also help with sexual function and urinary control. When these muscles are weak, it can lead to problems like incontinence and sexual dysfunction.

Pelvic floor muscle exercises can help to strengthen these muscles. There are a few different ways to exercise the pelvic floor muscles, but one of the most effective is Kegel exercises. Kegel exercises involve contracting and relaxing the pelvic floor muscles in a rhythmic pattern.

To do a Kegel exercise:

1. Find a comfortable position. You can do Kegel exercises while sitting, standing, or lying down.
2. Squeeze your pelvic floor muscles as if you’re trying to stop urinating mid-stream.
3. Hold the contraction for three seconds, then relax for three seconds.
4. Repeat 10 times for one set of Kegels. Perform three sets of Kegels per day

Intermediate pelvic floor muscle exercises

If you’re already doing some basic pelvic floor muscle exercises and are ready to move on to something more challenging, try these intermediate exercises. Remember to breathe normally as you do them.

1. Squeeze and lift: Start by contracting your pelvic floor muscles (as if you’re trying to stop yourself from going to the bathroom) and hold for a count of three. Then, still holding the contraction, slowly lift your buttocks off the ground about an inch and hold for another three count. Relax and repeat 10 times.
2. Single leg lift: Lie on your back with both legs bent and your feet flat on the ground. Slowly raise one leg about 6 inches off the ground and hold for a count of five. Keep your pelvic floor muscles contracted throughout the movement. Lower your leg back down and repeat with the other leg. Do 10 repetitions per leg.
3. Double leg lift: This exercise is similar to the single leg lift, but instead of lifting one leg at a time, you’ll lift both legs simultaneously. Again, be sure to keep your pelvic floor muscles contracted as you perform the movement. Lower your legs back down and repeat 10 times.

Advanced pelvic floor muscle exercises

When it comes to strengthening your pelvic floor muscles, there are a few different ways you can go about it. You can do simple exercises like Kegels, or you can try something a little more advanced, like reverse Kegels or weighted Kegels.

If you’re looking to take your pelvic floor muscle exercises to the next level, here are a few advanced options to consider:

1. Reverse Kegels: These are performed by contracting your pelvic floor muscles and then pushing them outwards, as if you were trying to stop yourself from passing gas.
2. Weighted Kegels: This exercise is similar to a regular Kegel, but with one added challenge – you guessed it – weights! By holding weights while performing Kegels, you’ll further increase the strength of your pelvic floor muscles.
3. Pilates Scissor Legs: This move is great for toning the entire pelvic region, including the pelvic floor muscles. To do this exercise, lie on your back with both legs in the air and slowly lower one leg down towards the floor while keeping the other leg raised. Be sure to keep your abs and glutes engaged throughout the movement to really target those pelvic floor muscles!

Conclusion

Strengthening your pelvic floor muscles is an essential part of good health and can improve your quality of life in many ways. With these exercise tips, you have the tools to make a real difference in your pelvic floor muscle strength. Start small and consistent and soon enough you should start to notice some changes that will help you stay healthy for years to come. If at any time during your exercises or throughout the day, you experience pain or discomfort please consult with a medical professional as quickly as possible.