How to strengthen the pelvic floor? 9 exercises to do every day | XpertsReviews.com

The pelvic floor muscles are a group of muscles at the bottom of your basin which support important organs such as your bladder, your uterus and your intestine. For women, these muscles help things like the control of the bladder, posture and even sexual health. But over time, they can weaken, especially after pregnancy, childbirth or simply by sitting too much. This can cause problems such as urine leaks, discomfort or a feeling of heaviness. This is why many women want to make these muscles stronger. The good news is that you don’t need a gym or special equipment. Just do some simple exercises regularly. If you are wondering how to strengthen the pelvic floor, these easy movements are a great way to start.

How to strengthen the pelvic floor?

Learn How to strengthen the pelvic floor with these 9 best exercises and also improve your posture and body force:

1. Kegel exercises

HOW to strengthen the muscles of the pelvic floor? Kegel is one of the best exercises you can try. According to women’s surgery Statpearls. In addition, they improve control of the bladder, reduce the risk of prolapse and even improve sexual satisfaction, explains Dr. Karishma Sanghavi, sports physiotherapist. Know how to make your movements essential for the force of the pelvic soil:

• Imagine that you are trying to stop the flow of urine in the middle. The muscles you tighten are your pelvic floor.
• Contract them and hold them for 5 seconds, then release for 5 seconds.
• Repeat 10 times, working up to 3 sets per day.

2. Squats

“Squats are not only for the glutes, but they also activate the pelvic floor and the muscles of the nucleus,” suggests Dr. Sanghavi. They can be done regularly to gain the body force down and improve balance. Here’s how to do it:

• Stay with the feet of the shoulder width.
• Break up as if you were sitting on a chair, keeping your breast raised and kneeling behind your toes.
• Press your heels to come back to the standing position. Make 10 to 15 repetitions.

3. Post of bridge

This is one of the gentle but powerful yoga poses for the pelvic floor. It strengthens glutes and pelvic muscles, improving coordination and stability in the lower body. Here’s how to do it:

• Lie on your back with your knees folded and your feet flat.
• Engage your nucleus and lift your hips from the ground, forming a straight line from the shoulders to the knees.
• Hold on a few seconds, then drop. Repeat 10 times.

4. Pelvic incline

Pelvic inclinations improve the link between your abdominal muscles and the pelvic floor, which is essential for the posture and support of the back. Here’s how to do it:

• Lie on your back with your folded knees.
• Flatten the lower back against the floor by gently tilting your pelvis upwards.
• Hold for a few seconds, then relax. Make 10 to 15 repetitions.

5. Bird dog

Bird Dog encourages the complete coordination of the body and helps strengthen the spine and the basin. It also targets the deep heart muscles, including the pelvic floor. Here’s how to do it:

• Start on all fours. Simultaneously extend your right arm and left leg, keeping your nucleus engaged.
• Keep a few seconds, then return to the starting position and switching the sides.
• Make 8 to 10 repetitions on each side.

6. Heel heels

“The heel slides engage the lower abs and the pelvic floor without putting too much pressure on the body, making them ideal for beginners or postpartum recovery,” explains Dr. Sanghavi. Here’s how to do it:

• Lie on your back with your folded knees.
• Slowly slide a heel from your body, straightening your leg, then slide it back.
• Alternate legs, making 10 to 12 repetitions per side.

7. Steps (Tap Taps)

How to strengthen the pelvic floor? Try toe taps. This movement strengthens the muscles of the nucleus and the pelvic floor. Here’s how to do it:

• Lie on your back with knees folded at 90 degrees (table position).
• Slowly lower one foot to type on the floor, then lift it.
• Alternative sides, making 10 to 15 repetitions.

8. Located Baby Happy

This yoga installation provides a deep pelvic stretch and releases tension. It is also beneficial for flexibility to release waterproofing in the hips and the pelvic floor. Here’s how to do it:

• Lie on your back and take the outside of your feet, pulling your knees to your armpits.
• Keep for 30 to 60 seconds while breathing deeply.

9. Diaphragmatic breathing

Breathing may not look like exercise, but diaphragmatic breathing (belly) is the key to learning How to strengthen the pelvic floor. It calms the nervous system and improves coordination between the diaphragm and the pelvic floor muscles, which is ideal for strength and relaxation. Here’s how to do it:

• Sit or lie comfortably.
• Inhale deeply through your nose, stretching your belly.
• Exhale slowly through your mouth. Repeat a few minutes a day.

Now you know how to strengthen the muscles of the pelvic floor, so try them at home!