Pelvic Floor Exercises for Women to Strengthen and Support their Pelvic Muscles

Pelvic Floor Exercises for Women to Strengthen and Support their Pelvic Muscles

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There are many things that we ladies often don’t talk about or, moreover, whisper among each other. One of the things that we neglect to talk about is our pelvic floor. It is a complex network of muscles that helps support everything in our body, from the bladder, bowel, and reproductive organs.

The pelvic floor plays a vital part in our body by managing the function and supporting these organs. Since it is also a muscle, these muscles can also get weak, tight, or imbalanced at times, which could lead to various issues, such as embarrassing leaks and discomfort during intimacy. However, these issues can be controlled and taken care of.

You don’t require complicated gym routines or specialized equipment. What we are discussing here are some simple and effective pelvic floor exercises for women. You can do them discreetly anywhere to provide strength to those vital muscles and regain your comfort, confidence, and overall well-being.

In this article, we will be exploring some of the easy and effective pelvic floor exercises for women to help them feel comfortable and offer the required strength for the pelvic floor muscles.

What are Kegel exercises?

Kegel exercises, also known as pelvic floor exercises, are simple yet effective ways to improve your pelvic strength and also provide comfort. They include the motion of repeatedly contracting and relaxing the muscles of your pelvic floor. To simplify, they are pelvic floor muscle contractions that strengthen and support the muscles that hold the bladder, uterus, vagina, and rectum in place. It also helps with urinary control, bowel function, and even sexual health.

To perform Kegels correctly:

1. Identify the right muscles:

When you try to stop the flow of urine midstream or prevent yourself from passing gas, the muscles you seek help from are your pelvic floor muscles.

2. Contract and hold:

Squeeze these muscles and hold the contraction for a few seconds, gradually increasing the hold time as you get stronger.

3. Relax:

Release the muscles and relax for a few seconds before repeating the contraction.

Benefits of Kegel Exercises:

• Improves bladder and bowel control


• It helps with postpartum recovery


• Enhances sexual function and satisfaction


• This reduces the risk of pelvic organ prolapse

Pelvic Floor Exercises for Women:

To help you relax and strengthen your pelvic floor muscles, there are a few exercises that are simple yet effective for every woman to practice. We have mentioned a few that will come in handy in terms of making your pelvic floor function smooth without giving you any discomfort or leaks. Here are the following pelvic floor exercises for women:

1. Bridge Pose (Glute Pose):

This helps strengthen the glutes, lower back, and pelvic floor muscles. It also improves pelvic stability and reduces pelvic discomfort.

2. Squats:

This strengthens the pelvic floor, legs, glutes, and core. It also improves posture and balance.

3. Pelvic Tilts:

It improves lower back flexibility, strengthens the pelvic floor, and helps relieve pelvic tension.

4. Bird-dog exercise:

This exercise helps strengthen the core, improves pelvic floor control, and enhances balance and coordination.

5. Clamshells:

This benefits by strengthening the quadriceps, glutes, and pelvic floor muscles. And building endurance in the lower body and pelvic region.

6. Wall Sits:

This exercise strengthens the quadriceps, glutes, and pelvic floor muscles. Builds endurance in the lower body and pelvic region.

7. Leg Slides:

Leg slides strengthen the core and pelvic floor, improve hip flexibility, and increase coordination.

8. Side-lying leg raises:

It is better for Strengthening the hip abductors, glutes, and pelvic floor. Improves hip stability and pelvic muscle engagement.

Pelvic Floor Relaxation Techniques:

Pelvic relaxation is known to relieve tension from pelvic floor muscles to improve flexibility, reduce pain, and also improve pelvic health overall. These techniques are beneficial for women in various ways who often experience pelvic pain, tightness, or overactive pelvic muscles.

1. Deep Diaphragmatic Breathing


2. Child’s Pose Stretch


3. Happy Baby Pose


4. Pelvic Drops (Reverse Kegels)


5. Progressive Muscle Relaxation (PMR)

Conclusion:

Pelvic health is also an essential thing to take care of. The pelvic floor muscles help support and hold important organs together. When the pelvis degrades, it results in discomfort and leaking during intimacy. But we don’t have to worry, as there are some simple and effective pelvic floor exercises for women to improve the overall well-being of pelvic muscles. From bridge poses and squats to clamshells and many more, it will help strengthen your core and keep your pelvic functioning as smooth as before.

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