5 exercises to strengthen the pelvic floor in women
It should be noted that the pelvic floor supports the bladder, intestine and uterus. When you contract this area, the organs are lifted and the openings are tightened into the urethra. Conversely, when the pelvis is relaxed, urine and feces can be released without major complications.
It is important to know that the pelvic muscles play a very important role during sexual function, as it can reduce pain during sexual intercourse and at the same time improves the ability to achieve pleasurable sensations.
5 exercises to strengthen the pelvic floor
Kegels, also known as pelvic muscle training,involves contracting and relaxing the pelvic floor muscles. The good thing about this training is that you don't need any kind of training equipment.
To do so:
- Identify the right muscles. The easiest way to do this is to stop urinating halfway through. These are the pelvic floor muscles.
- To perform Kegels, contract these muscles and hold them down for 5 seconds.
- Release for 5 seconds.
- Repeat this 10 times, 3 times a day.
Squats are a fairly complete exercise involving the larger muscles of the body. In addition, it has great benefits.
Before performing the squats, you need to make sure you maintain a fairly solid posture, then you can add resistance. During this exercise strengthen the buttocks, hamstrings and quadriceps.
Do squats to strengthen the pelvic floor:
- Stand upright, with your feet slightly wider than shoulder level, and your toes slightly pointed to the sides. If you use a bar, you should rest behind your neck, specifically over the trapezoid muscles.
- Bend your knees, push your hips and butt back as if you were going to sit in a chair. Keep your chin bent and neck neutral.
- Let yourself fall until your thighs are parallel to the ground, keeping your weight on your heels and bending your knees slightly outwards.
- Stretch your legs and return back to the upright position.
- Complete 15 repetitions.
3. Buttock bridge
This is one of the best exercises to strengthen the buttocks. If you exercise correctly, you will also strengthen the pelvic floor muscles. Even without adding weight, the pause and boost of this exercise will make you work effectively. In addition, you do not need any type of training equipment, only your body weight.
How to do it:
- Lie on the floor. Your spine should be against the ground, with your knees bent at a 90-degree angle, your feet flat and your arms straight at the sides with your palms facing down.
- Inhale and push through your heels, lifting your hips off the floor while tightening your buttocks, hamstrings and pelvic floor. Your body should rest on your upper back and shoulders. You must form a straight line down from the knees.
- Pause for 1 to 2 seconds at the top and return to the starting position.
- Perform two to three sets, where you must complete an average of 10 to 15 repetitions. Rest between 30 and 60 seconds between each series.
If you want to take this exercise to an additional level, complete the training with the help of a stability ball. When you are in the starting position, place your feet on the ball, with your back flat on the ground and follow the sequence of the steps mentioned above.
4. Split tabletop
This exercise consists of a leg movement that acts as the basis of many movements in a Pilates workout. By performing this movement, you are also working the area of the hip muscles and pelvic floor. All you need is a Pilates mat.
How to do it:
- Start with your back on the floor and your knees bent, so that your thighs are perpendicular to the floor and your pimples are parallel to it. Your abs should be supported and your inner thighs should be activated, touching your legs.
- In a controlled movement, it begins to slowly divide the legs so that each knee falls outwards, reaching a comfortable position.
- Slowly it returns to the starting position.
- Complete between 10 and 15 repetitions for three sets each.
5. Dog-Bird Pose
To do this, follow these steps:
- It starts in a four-legged position, with the wrists below the shoulders and the knees below the hips. Your back should be straight and your neck should be in a neutral position.
- Support your core and lower the shoulder blades from the back to the hips.
- To begin the movement, simultaneously straighten and lift the left leg and right arm, keeping the pelvis and shoulders in a neutral position. Don't lift or lower your head.
- Hold for 2 seconds.
- Bend and lower your leg and arm until you reach the starting position, while maintaining stability. Then it changes, lifting the right leg and left arm. This process is for a repetition.
- Complete three sets of 10 repetitions for each.
Many of the women who are of advanced age or have given birth know full well that the pelvic floor is weakened by this whole process. Therefore, it is important to perform a series of exercises that help you keep these muscles strong and fit.
You don't need great training equipment or a lot of time, plus you can run them from the comfort of your home.