Exercise To Strengthen Your Pelvic Muscles

Pelvic floor exercises are crucial to maintain a healthy pelvic floor. In this blog, we'll discuss the exercises that can help you strengthen your pelvic muscles. A weak pelvic floor can lead to bladder control issues and leakage, which is why it's essential to keep these muscles strong.

What are pelvic muscles?

Pelvic muscles are located at the base of your spine, resembling a trampoline that supports your bladder, bowels, and uterus. These muscles prevent inadvertent urination, bowel motions, and gas from occurring, allowing you to urinate and defecate when they relax. Birth, sex, and pleasure play a crucial role in the function of these muscles.

Factors that weaken pelvic floor muscles:

• Pregnancy and childbirth
• Hormonal changes linked with menopause
• Stresses of childbirth, pregnancy, and aging
• Lack of muscle development after pregnancy

How to avoid problems with the pelvic floor and bladder later in life:

• Maintain a healthy diet
• Regularly exercise pelvic muscles
• Drink plenty of water
• Avoid high-impact exercises like jumping or running
• Lift heavy objects carefully
• Reduce weight and quit smoking to relieve pelvic floor strain

Exercises to strengthen pelvic floor muscles:

• Kegels, which involve contracting and expanding the pelvic floor muscles intentionally
• Other exercises, such as split tabletop and squats, which target the pelvic floor muscles directly
• Kegels can be performed while sitting, standing, or lying down

Three pelvic floor exercises each day are recommended.

Exercise 1: Sit down and squeeze.

• Squeeze the muscles in your pelvic floor 10–15 times while sitting comfortably.
• Tense your muscles as if you were lifting a marble while sitting on it.
• Breathe normally and take long, deep breaths in and out.
• Try holding each squeeze for a few seconds and take a brief break between each one.
• Spend a few minutes each day performing these pelvic floor exercises and increase the number of squeezes each week.

Exercise 2: Lie on your back and tighten your muscles.

• Lie down on your back with knees bent and feet flat on the floor or lean forward while sitting in a chair with your hands on your thighs.
• Squeeze, raise, and hold your pelvic floor muscles for the count of 5 or as long as it seems safe.
• Count to five gently as you let go, five times around the cycle.
• The pelvic floor exercises should be done three times a day.

Exercise 3: Quick Tone-Up

• Squeeze your muscles and then release them ten times.
• Practice this anytime, for example, when you're waiting for the electric kettle or in a long line.

Key Consideration: Strengthen Your Pelvic Muscles During Pregnancy & After Birth

• Pregnancy and childbirth, hormonal changes linked with menopause, the stresses of childbirth, pregnancy, and aging can weaken pelvic floor muscles, leading to incontinence.
• To avoid problems with the pelvic floor and bladder later in life, maintain a healthy diet and exercise regularly, while avoiding high-impact exercises and heavy lifting.
• Pelvic floor strengthening exercises, such as Kegels, split tabletops, and squats, can help to strengthen your muscles and reduce incontinence.
• Regular pelvic floor workouts, reducing weight, and quitting smoking can also alleviate pelvic floor strain.
• It's crucial to consult your doctor before beginning any new exercise program during pregnancy or postpartum, as not all exercises are suitable.

Conclusion

Pelvic floor exercises are crucial to keep the pelvic muscles healthy. If you experience bladder control issues and leakage, consult with a doctor.

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