What exercise can i do to Strengthen my pelvic floor

What exercise can i do to Strengthen my pelvic floor

To strengthen your pelvic floor, you should do pelvic floor muscle exercises every day. These exercises will help keep your pelvic floor strong and healthy, which will help with bladder control and sexual function.

5 pilates exercises to strengthen your pelvic floor

There are a ton of exercises you can do to strengthen your pelvic floor. Here are some of our favorites:

To strengthen these muscles, here are 5 exercises that can help:

1. Squats

Squats are a great exercise for your pelvic floor.

They can help you prevent or treat stress incontinence, prolapse, and other issues that affect the pelvic floor.

To do a squat, stand with your feet shoulder-width apart and your toes facing forward. Bend your knees until your thighs are parallel to the floor.

Keep your back straight and head up throughout the exercise. Then slowly stand back up, squeezing your glutes to lift yourself up.

Repeat this motion 10 times before taking a break for one minute.

2. Pelvic tilts

Pelvic tilts are a great exercise for the pelvic floor.

To perform a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. Press your lower back into the floor by engaging your abdominal muscles.

Then, lift your hips off of the floor as high as you can without arching your back. Hold for 10 seconds, then slowly lower down to the starting position. Repeat 10 times.

3. Kegel exercises

The pelvic floor is a group of muscles that run from the pubic bone to the tailbone and help support your bladder, uterus, and rectum. When you’re pregnant, or have had a vaginal delivery, these muscles can become weak or damaged.

This can lead to incontinence (leakage of urine) and pelvic organ prolapse (when your uterus or bladder pushes down into your vagina).

Kegel exercises can help strengthen these muscles. They involve squeezing and releasing the muscles around your urethra, anus, and vagina, which helps keep them in good shape.

Kegel exercises can also help with sexual pleasure by increasing blood flow to the pelvic area.

4. Bridge

Bridge exercises are a great way to strengthen your pelvic floor. The pelvic floor is a group of muscles that help support your bladder, uterus, and rectum.

These muscles can become weak when you’re pregnant or after giving birth, which can lead to problems with incontinence (leakage of urine).

Bridge exercises will improve the tone of these muscles, making it easier for you to control urination and bowel movements.

They’ll also help relieve pressure on your bladder and uterus by improving their ability to hold in urine and stool until you’re ready to expel them.

To do this exercise, lie on the floor with your feet flat on the ground and arms at your sides. Lift your hips off the floor by contracting your abdominals and back muscles.

Contracting these muscles should create a straight line from knees to shoulders; don’t let your butt stick up in the air or sag toward the floor as you lift up.

Once you’re in position, inhale deeply through your nose as you hold for about 5 seconds before exhaling through pursed lips for about 10 seconds as slowly as possible (you should feel like you’re blowing out birthday candles).

Repeat this process eight times without resting between repetitions—you should feel fatigued after completing each set!

5. Side-lying pelvic lifts

The Side-lying pelvic lift is a great exercise for working the pelvic floor muscles.

It’s important to make sure that you’re doing this exercise correctly, so that you get the maximum benefit from it and avoid injury.

The first thing to do is lie on your side with your knees bent in front of you and your feet together (A). Then, inhale as you lift the top leg up towards the ceiling by contracting the buttock muscles (B).

As you exhale, slowly lower yourself back down so that your legs are straight again. Repeat 10 times before switching sides and repeating the same process with your other leg. You should aim to do this exercise 10-12 times per session.