As women, often we feel like we are losing our strength over various parts of our body, especially in the pelvic region. We think we lost our control over the organs and get tense.
But there is nothing to panic about because you are not alone to struggle with the same. Even men are also stricken by such torments, as we all get aged.
Exercises For Women To Optimize Pelvic Floor Muscles
However, women are more likely to experience it much earlier than men. Because they undergo many significant moments in their life like pregnancy and childbirth. And as a result, they pressurize the pelvic floor leading to many conditions like an overactive or underactive bladder.
Even though this struggle hits us quite largely, never think like it is impossible to regain the strength of your pelvis after once you lose it. So, if you really think that you need to get rid of it, there are many ways to help you out, ranging from simple pelvic exercise to prolapse surgeries. But sometimes, doing some pelvic floor exercise could be enough for you to improve the condition.
Some pelvic floor exercises you can perform regularly
It is the simplest form of pelvic floor exercise that you can do anywhere and anytime, even if you are around the public. It involves contracting and relaxing your pelvic floor muscles. If you struggle with leakage of urine while doing intense moves like jumping and running, or even while laughing, coughing, and sneezing.
First of all, you need to identify the right muscles with which you will have to do the exercise. For this, you can just stop the flow of urine all of a sudden while you pee. You can notice which muscle has done the job to interrupt the urinal flow.
Steps to follow:
Now you are all set to perform Kegels after you could feel the right muscles.
- Sit in a comfortable position
- Now contract these muscles
- Hold this position for five seconds then release.
- Repeat 10 times and continue doing the same thrice in a day.
It is an effective exercise as it activates the muscles in the pelvic floor.
Steps to follow:
- Lie on your back with your knees bent keeping your lower leg perpendicular to the ground.
- Keep your feet flat and arms straight at your sides placing the palms down.
- Now raise your hips off the ground while taking a deep breath and push through your heels. Remember to squeeze your glutes, hamstrings, and pelvic floor muscles. Your body should be in a straight line, resting on your upper back and shoulders.
- Hold in this position for about 2 seconds and slowly return to the initial position.
- You can repeat the exercise in 1-3 sets of 10- 15 repetitions, resting for 30-60 seconds between each set.
3. Bird Dog
The bird dog exercise will greatly help you to regain stability, and balance, which involves your complete body while performing.
- Form a tabletop-like position on all fours.
- Keep your hands under your shoulders and knees under your hips.
- Using your abs try to remain in a neutral spine throughout.
- Bring your shoulder blades together
- Keep your shoulders and hips parallel to the floor.
- Now raise your right arm and left leg.
- Look down to the floor by tucking your chin into your chest and expanding the back of your neck.
- Remain in this position for a few seconds, then slowly move onto the starting position.
- Repeat on the other side.
- Continue to finish 2-3 sets of 8-12 repetitions.
4. Split Table Top
Your pelvic floor muscles, as well as glute, actively take part in this type of exercise.
- To start doing this, you need to lie down on your back first, keeping your knees bent as your thighs remain perpendicular to the ground. Also, remember to keep your shins parallel to the ground. Your abs need to be braced, and your inner thighs will be activated, touching your legs.
- Now slowly split your legs so that both of your knees move outward.
- Now come back to the starting position.
- Finish 3 sets of 10-15 repetitions in each.
You need to give enough support to your pelvic floor and strengthen it because it keeps your bladder, bowel, and uterus intact. They also assist you a lot in your sexual function. A strong pelvic floor can reduce the chance of pain you feel while making love with your partner. And it will let you have more pleasurable moments and orgasm too.
When it comes to pregnancy and childbirth, your pelvic floor muscles will give your uterus the needed support to hold the fetus in place until childbirth after it becomes a fully grown baby. During the time of childbirth, they will also assist you a lot while you confront contraction, leading the baby safely out from the uterus by providing it with enough space.
These enormous processes will lead your pelvic muscles to weaken. Besides, there are many other reasons to end up with a fragile pelvic floor such as obesity, chronic coughing, age, and heavy lifting.
Adding some pelvic floor exercises into your routine actions will allow you to improve the quality of your life as it enhances the series of pelvic floor muscles.