How to Strengthen Pelvic Floor Muscles? 5 Pelvic Floor Muscle Exercises for Women

A healthy mind is positive and capable of decision making. But for a healthy mind, it is a must to have a healthy body as it keeps diseases and negative thoughts away. 

Urination is the way for our body to get rid of the waste that is not needed in our body. Typically, we can urinate without any difficulty because our pelvic floor muscles tighten and relax easily.

“Your pelvic floor muscles are under constant use to support the pelvic viscera, control the bowel and bladder, and assist in sensual functions—all the reasons to keep them strong and healthy to avoid any serious problem.” “”Pelvic floor exercises are also an essential part of the many diastasis recti exercises that can help women recover and strengthen weakened abdominal and pelvic floors muscles from abdominal separation after child birth.”

What are the pelvic floor muscles? 

Pelvic floor muscles make the lower lining of the pelvic cavity and play a vital role in the pelvis and abdominal area’s proper functioning. They support the bowels, uterus, and bladder in women and bowel and bladder in men. 

During pregnancy, they assist in the birthing process by supporting the baby. Pelvic floor muscles allow the body to control the release of flatus, urine, and feces.

In simple words, they help you control when you want to “Spill it out – Literally!”  

How can you find if your pelvic floor muscles are weak?

Urine leakage during sneezing, laughing, running, and coughing are the signs of your weak pelvic floor muscles. Reduce sensations in the vagina and the unintentional release of wind or gas from either vagina or anus while lifting or bending. 

When you set a perfect vision of “pee their pants” and fail to reach the bathroom in time.

Other factors like childbirth, pregnancy, obesity, age, chronic coughing, and heavy-lifting can also cause your pelvic floor muscles to weaken. 

Is it necessary to strengthen your pelvic floor muscles?

Women with weak pelvic floor muscles may find it hard to feel extreme sensations during any intimate relationship. It can also lead to prolapse. Weak pelvic floor muscles can cause erectile dysfunction in men. (Home remedies for erectile dysfunction)

Your pelvic floor muscles are under constant use to support the pelvic viscera, control the bowel and bladder, and assist in sensual functions—all the reasons to keep them strong and healthy to avoid any serious problem.

How to strengthen pelvic floor muscles?

Like other muscles of the body, people can perform several exercises to strengthen the pelvic floor muscles. Men and women both can improve their pelvic floor muscle strength with these simple exercises. Our focus in this research is on women’s exercises, but you can also see male pelvic floor training.

• Kegels

Also known as pelvic floor exercises, Kegels focuses on relaxing and tightening pelvic floor muscles. It is the best acknowledged pelvic floor muscle training to tighten those muscles. A Kegel personal pelvic muscle trainer can be very beneficial for the correct technique of the Kegels exercises. 

As every other muscle takes time to get into shape, expect the same for your pelvic floor muscle.

It can be performed with an empty bladder by contracting and relaxing the muscles for 10 seconds each. Don’t stress out your whole body. Relax and breathe, entirely focusing on the contraction and relaxation of the pelvic floor muscles. 

• Deep Squats

Deep squats concentrate solely on the strength of hamstrings and glutes muscles, providing additional support to the overall pelvic floor.

You can only take the full benefits of the exercise if it is done in the right way. 

The correct method to do a deep squat is to stand straight with your feet apart and slowly bend your knees as if you’re going to sit. Don’t push your knees forward, and try to keep a steady posture while bending. 

• Pelvic Bridge

Pelvic bridge exercise targets the tightening of buttocks and stimulates the health of the pelvic floor muscles. It works directly on the lower back, and If done correctly, it can also help cure back pain by allowing the muscles in the lower body to relax. Are you included among the majority of people dealing with back pain?

Place a mat, or any sheet clothe on the ground and lay on it with your back touching the ground. Make sure to keep your feet straight on the floor with knees bent at 90°. Slowly raise your hips, making a straight line forming a small bridge, and try to hold this position for 20-30 seconds. Retain your original position and repeat the process 5-10 times. Build your holding time as your stamina increases. Here’s an easy tutorial on how you can do a pelvic bridge.

• Split tabletop

Split tabletop is a great exercise to work on your hips and pelvic floor muscles. It also helps with the stability of the back and abs. Start with lying on your back with your knees in the air at 90°. Now, slowly split your legs, making a pose similar to the tabletop. Split tabletop exercise is the ideal way to engage your core, neck, arm, and back muscles. Here’s a tutorial on how you can do a split tabletop to strengthen your pelvic floor muscle.

• Bird dog

Bird dog exercises emphasize the stability of the core, shoulders, abdomen, thighs, and butt muscles, giving additional support to the pelvic floor. Form a tabletop position with your face towards the floor and extend your arm and opposite leg in the air, making a straight line. With continuous practice, you can get the perfect balance to get the most out of this simple exercise.

We all have heard so many good things about pelvic floor muscle training exercises that we can’t think of other ways to strengthen those muscles. Various yoga poses can play a useful role in developing our pelvic floor muscles.

A healthy pelvic yoga focusing exclusively on developing the pelvic floor muscles can add stretching, softening, and strength to your pelvic floor. It is the best way to improve your overall body posture. Interested in trying some poses for yourself? Check these simple yoga poses for a healthier pelvic floor.

We may not be aware that a little modification in our daily routine activities can aid in the pelvic floor’s stability, making it healthier and strong. One can try by tightening the pelvic floor while coughing or sneezing or lifting any heavyweight. Try to get up from your dining table in a squat position. Walk and sit with your back straight. These all are small changes you can make doing your routine work to improve your pelvic floor muscles’ strength.