The pelvic floor of women are one of the most sensitive parts of their body. As they age, or because they have gone through a labor process, the pelvic floor usually
5 exercises to strengthen the pelvic floor
3. Buttock bridge
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.
4. Split tabletop
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.