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Pelvic floor muscles support the bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines. Weak pelvic floor muscles can cause issues such as leaking urine, passing gas, or stool. To avoid these issues, one can perform pelvic floor muscle training exercises, such as Kegels, squats, lunges, and yoga poses. These exercises involve tightening and releasing the pelvic floor muscles, which can be located by stopping the flow of urine mid-stream. It is important to keep the abdomen, buttocks, and thighs relaxed while performing these exercises. Consistency is key when it comes to strengthening the pelvic floor muscles, with experts recommending these exercises 2-3 times a week for optimal results.
| Characteristics | Values |
|---|---|
| Exercise type | Kegel exercises, squats, lunges, pelvic tilts, bird-dog exercise, bridge pose, happy baby pose |
| Muscle group | Pelvic floor muscles, bladder, bowel, vagina, uterus, cervix, rectum, anus, abdomen, glutes, core |
| Benefits | Prevent urine leakage, improve bladder control, improve bowel control, promote overall wellness, maintain pelvic health, improve quality of life |
| Frequency | 2-3 times a week, 3 sets of 10-15 reps, 3-5 times a day |
| Tips | Avoid tightening abdomen, buttocks, or thighs, use vaginal cones, seek help from a healthcare professional or physical therapist |
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What You'll Learn
Kegel exercises
To perform Kegel exercises, you must first locate the correct muscles. One way to do this is by stopping the flow of urine when you're sitting on the toilet. The muscles you feel tightening are the pelvic floor muscles. Another way to locate these muscles is by inserting a finger into your vagina and squeezing the muscles around it. You should feel pressure around your finger.
Once you've located the muscles, you can perform Kegel exercises by lifting, holding, and then relaxing your pelvic floor muscles. Start by doing a few Kegels at a time and gradually increase the length of time and the number of Kegels you do in each session. Aim for three sets of 10-15 repetitions per session, holding each contraction for about 5 seconds and relaxing for another 5 seconds.
It is important to note that Kegel exercises are not for everyone. Doing too many Kegels or doing them when you don't need to can cause the muscles to become too tense or tight. Consistency is key, and it is recommended to perform these exercises 2-3 times a week for optimal results.
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Squats
To perform a squat, stand with your feet shoulder-width apart. Engage your core muscles by exhaling and drawing your navel in towards your spine. Then, lower your body by bending your knees and pushing your hips back, as if you are about to sit in a chair. Ensure that your knees track over your toes and do not collapse inward to protect your joints.
Go as low as you are comfortable with, and at the bottom of your squat, engage your pelvic floor muscles as you exhale. Imagine you are trying to stop the flow of urine midstream. Push through your feet to return to the starting position, maintaining the engagement of your pelvic floor and core muscles.
For optimal results, aim for three sets of 10-15 squats, gradually increasing the intensity as your strength improves.
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Pelvic tilts
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and press your lower back into the floor.
- Hold this position for a few seconds, then release.
- Repeat this movement 10-15 times, gradually increasing the number of repetitions as your muscles become stronger.
It is important to keep your pelvis slightly tilted throughout the exercise. Additionally, you can try adding a march to this basic pelvic tilt exercise. While lying on your back and performing the pelvic tilt, lift one foot off the ground and bring your knee towards your chest. Ensure that your lower back remains firmly on the floor. Then, touch that foot back down and repeat the movement with the other knee. Keep alternating legs until you complete all repetitions.
Another variation of the pelvic tilt exercise involves lifting your pelvis. While lying on your back with your legs bent and feet flat on the floor, push your heels into the floor as you lift your pelvis off the floor until your upper body and thighs form a straight line. Hold this position for 5 to 10 seconds, then slowly lower your pelvis back down. Repeat this movement 8 to 12 times, tightening your abdominal and gluteal muscles to maintain proper alignment.
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Bird-dog exercise
The bird dog exercise is a low-impact exercise that can be done by anyone. It is an excellent way to strengthen your pelvic floor muscles and improve stability. It also relieves lower back pain and strengthens your core, hips, back, and shoulders.
To perform the bird dog exercise, follow these steps:
- Place a flat cushion or folded towel under your knees for extra cushioning. You can also use an exercise mat.
- Begin on all fours in a tabletop position. Ensure your knees are placed directly under your hips and your hands are directly under your shoulders.
- Maintain a neutral spine by engaging your abdominal muscles and drawing your shoulder blades together.
- Keep your back straight, and engage your core muscles.
- Raise your right arm and left leg simultaneously, keeping your shoulders and hips parallel to the floor. Ensure your arm and leg are not raised too high and are in line with your back.
- Lengthen the back of your neck and tuck your chin into your chest, gazing down at the floor.
- Hold this position for a few seconds, focusing on smooth and even breathing.
- Slowly lower your arm and leg back down to the starting position.
- Repeat the movement with your left arm and right leg, holding for a few seconds.
- Aim for three sets of 10 repetitions, increasing the number of reps as you become more comfortable.
You can also add variations to the bird dog exercise to challenge your body and target different muscles. For example, you can place a light bar or foam roller across your shoulders to ensure they remain parallel to the floor. Additionally, you can perform this exercise over a low bench or stability ball to stabilise your pelvis and protect your lower back.
The bird dog exercise is an excellent addition to your fitness routine to strengthen your pelvic floor muscles and improve your overall stability and strength. Remember to maintain proper form and breathe smoothly throughout the exercise.
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Bridge pose
The bridge pose is one of the five exercises recommended by the UT Health San Antonio MD Anderson Cancer Center to strengthen the pelvic floor muscles. The pelvic floor muscles form a hammock-like structure that supports organs in the pelvis, such as the bladder, bowel, and vagina. Weak pelvic floor muscles can cause issues like leaking urine, passing gas, and constipation.
To perform the bridge pose, follow these steps:
- Lie on your back with your knees bent and feet hip-width apart.
- Place your arms at your sides, palms facing down.
- Inhale and engage your pelvic floor muscles as you lift your hips towards the ceiling.
- Hold the pose for 10-15 seconds while maintaining a steady breath.
- Slowly lower your hips back to the floor.
- Repeat the movement for 10-15 repetitions.
It is important to maintain a steady breath throughout the exercise and not hold your breath. Additionally, ensure that you keep your abdomen, buttocks, and thighs relaxed while engaging your pelvic floor muscles.
For optimal results, aim to perform the bridge pose and other pelvic floor exercises 2-3 times a week. Consistency is crucial in improving pelvic health and promoting overall wellness. Remember to consult a healthcare professional before starting any new exercise regimen, especially if you have pre-existing health conditions.
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Frequently asked questions
Kegel exercises are a type of pelvic floor exercise that involves tightening and releasing the pelvic floor muscles to strengthen them.
You can locate your pelvic floor muscles by stopping the flow of urine midstream. The muscles that you feel contracting are your pelvic floor muscles.
Some exercises to strengthen the pelvic floor muscles include Kegels, squats, lunges, pelvic tilts, and the bridge pose.
Aim to perform pelvic floor exercises 2-3 times a week for optimal results. You can do them anytime, anywhere, and gradually increase the intensity as your strength improves.
Strengthening the pelvic floor muscles can help prevent urine leakage, improve bladder control, and promote overall pelvic health and wellness.
