A strong pelvic floor is essential for maintaining good bladder and bowel control, as well as sexual function. However, many people may not be aware of how to properly strengthen this area of the body. In this article, we’ll provide a beginner’s guide to strengthening the pelvic floor and present five exercises that you can try at home.
The pelvic floor muscles are located at the base of the pelvis and form a hammock-like structure that supports the internal organs. These muscles play a crucial role in maintaining bladder and bowel control, as well as sexual function. However, many people may not be aware of how to properly strengthen these muscles.
To start strengthening your pelvic floor, you’ll first need to locate these muscles. One way to do this is by sitting on the toilet and stopping the flow of urine midstream. The muscles you use to do this are the pelvic floor muscles. Another way to locate these muscles is by lying on your back with your knees bent and squeezing the muscles around your anus and vagina as if you were trying to stop gas or urine from escaping. Once you’ve located these muscles, you can start incorporating exercises to strengthen them.
Here are five exercises that you can try to strengthen your pelvic floor:
- Kegels: This exercise is one of the most popular and effective ways to strengthen the pelvic floor. To do a Kegel exercise, simply squeeze and lift the pelvic floor muscles and hold for a count of three. Then relax for a count of three and repeat. Aim for 10-15 repetitions, holding for a count of three and relaxing for a count of three.
- Squats: Squats are a great exercise for strengthening the pelvic floor, as well as the legs and glutes. To perform a squat, stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair. Make sure to keep your back straight and your weight in your heels.
- Planks: Planks are a great exercise for strengthening the core and the pelvic floor. To perform a plank, start in a push-up position with your arms straight and your hands placed directly under your shoulders. Keep your body in a straight line and hold for 30 seconds to a minute.
- Lunges: Lunges are a great exercise for strengthening the legs and the pelvic floor. To perform a lunge, step forward with one foot and lower your body until your knee is at a 90-degree angle. Make sure to keep your back straight and your weight in your heel.
- Bridging: Bridging is a great exercise for strengthening the core and the pelvic floor. To perform a bridge, lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground and squeeze your glutes at the top. Hold for a count of three and then lower your hips back to the floor.
It’s important to remember that consistency is key when it comes to strengthening your pelvic floor. Aim to do these exercises at least three times a week, and gradually increase the number of repetitions and the amount of time you hold each exercise as your muscles get stronger.
In terms of SEO, it is important to include keywords throughout the article, such as “beginner’s guide to strengthening the pelvic floor”, “pelvic floor exercises”, “bladder and bowel control”, “sexual function”, “Kegels”, “squats”, “planks”, “lunges”, “bridging”, “core strength“. Additionally, it is important to include images and videos, if possible, to help readers visualize the exercises and understand how to properly perform them.
