5 Effective Floor Pelvic Exercises for Women’s Health

Pelvic floor dysfunction can greatly impact a woman’s quality of life, from leaking urine to painful intercourse. However, through pelvic floor exercises, women can strengthen these muscles to regain control and prevent issues from occurring. Here are five effective floor pelvic exercises for women’s health.

1. Kegels

Kegels are the most well-known pelvic floor exercise. To perform a Kegel exercise, contract your pelvic floor muscles by pretending as though you are trying to stop urinating midstream. Hold the contraction for a few seconds and then release. Aim to do three sets of ten repetitions daily.

2. Squats

Squats work the pelvic floor muscles by engaging the entire lower body and the core. Stand with your feet shoulder-width apart and lower your body down into a squat, keeping your weight in your heels. Hold for a few seconds and then raise back up to standing. Aim to do three sets of ten repetitions daily.

3. Bridge Pose

Bridge pose not only strengthens the pelvic floor muscles but also the glutes and lower back. Lie on your back with your knees bent and feet on the ground. Lift your hips up towards the ceiling, squeezing your glutes and pelvic floor muscles. Hold for a few seconds and then lower back down. Aim to do three sets of ten repetitions daily.

4. Dead Bug

The dead bug exercise targets the deep pelvic floor muscles as well as the core. Lie on your back with your knees bent and arms extended up towards the ceiling. Slowly lower your opposite arm and leg towards the floor, while keeping the rest of your body still. Bring the limbs back up and repeat on the other side. Aim to do three sets of ten repetitions daily.

5. Diamond Pose

Diamond pose is a yoga posture that works the inner thighs and pelvic floor muscles. From a sitting position, bring the soles of your feet together and create a diamond shape with your legs. Push your knees down towards the ground, engaging the inner thigh muscles and pelvic floor muscles. Hold for a few seconds and then release. Aim to do three sets of ten repetitions daily.

In conclusion, pelvic floor exercises are crucial for women’s health. By strengthening these muscles, women can prevent issues such as urinary incontinence and painful intercourse. Incorporate these five exercises into your daily routine to maintain optimal pelvic floor health.