5 Best Pelvic Floor Exercises for a Stronger Core
Pelvic floor exercises, also known as Kegel exercises, are a great way to strengthen the muscles in your pelvic area. These muscles play a crucial role in supporting your bladder, uterus, and bowels, and weak pelvic floor muscles can lead to issues such as incontinence, prolapse, and lower back pain. Here are 5 of the best pelvic floor exercises to help you achieve a stronger core:
1. The Classic Kegel
This is the most well-known pelvic floor exercise, and for good reason. It's simple, effective, and can be done anywhere.
- Sit comfortably with your back straight, feet flat on the floor, and pelvic floor muscles relaxed.
- Squeeze your pelvic floor muscles as if you're trying to stop the flow of urine.
- Hold for 5-10 seconds, then release for 5-10 seconds.
- Repeat for 10-15 repetitions, 3-4 times a day.
2. Pelvic Lifts
This exercise targets the deep muscles in your pelvic floor, which are responsible for supporting your organs.
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your pelvic floor muscles and slowly lift your pelvis off the floor, squeezing your muscles as you lift.
- Hold for 2-3 seconds, then slowly lower back down.
- Repeat for 10-15 repetitions, 3-4 times a day.
3. Wall Squats
Wall squats target the muscles in your pelvic floor, as well as your legs and glutes.
- Stand with your back against a wall, feet shoulder-width apart.
- Slowly slide your back down the wall, keeping your knees bent at a 90-degree angle.
- Engage your pelvic floor muscles and hold for 10-15 seconds.
- Stand up and repeat for 3-4 sets, 10-15 repetitions each.
4. Heel Taps
This exercise targets the muscles in your pelvic floor, as well as your lower back and glutes.
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your pelvic floor muscles and slowly lift your heels off the floor, tapping them on the floor as you lift.
- Hold for 2-3 seconds, then slowly lower back down.
- Repeat for 10-15 repetitions, 3-4 times a day.
5. Bridge Exercise
This exercise targets the muscles in your pelvic floor, as well as your glutes and lower back.
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your pelvic floor muscles and slowly lift your hips off the floor, squeezing your glutes and lower back muscles as you lift.
- Hold for 2-3 seconds, then slowly lower back down.
- Repeat for 10-15 repetitions, 3-4 times a day.
Remember to start slowly and gradually increase the number of repetitions and sets as your pelvic floor muscles become stronger. It's also important to breathe naturally and avoid holding your breath while doing these exercises.
By incorporating these 5 exercises into your daily routine, you can strengthen your pelvic floor muscles, improve your overall core strength, and reduce your risk of pelvic floor disorders. Happy exercising!
