These Best Pelvic Floor Exercises support the bowels and bladder in both men and women. They also help to support the uterus in women and can have an impact on male sexual function. These muscles may deteriorate with age or, in women, following childbirth. If your pelvic floor muscles are weak, you may have incontinence, painful sex, or uncontrollable gas.
Fortunately, you can do activities to strengthen your pelvic floor muscles. These are the best exercises for your pelvic floor muscles.
What are the best Pelvic Floor Exercises
Here, we show you the best pelvic floor exercises.
1. Kegel Exercises
Many people are familiar with Kegel exercises, which are required of women following childbirth. However, anyone can perform them to strengthen the pelvic floor muscles. Kegel exercises entail contracting and then relaxing the pelvic floor muscles. Identifying which muscles to utilize is the most challenging aspect of completing Kegel exercises. They’re the same muscles used to pause in the middle of urination.
2. Bridge
Bridges are mainly used to strengthen the glutes, but when performed correctly, they can also develop the pelvic floor muscles. To do a bridge, lie down on the floor. Place your feet on the floor with your knees bent, your arms at your sides, and your hands flat against the floor. Then, push your hips into the air and bend your knees at a 90-degree angle. Stay there for a few seconds, then lower your hips to the floor.
3. Squats
Squats work a range of muscular groups, including:
- Glutes
- Abs
- Calves
- Hamstrings
- Quads
To squat, stand with your feet slightly wider than the breadth of your shoulders. Point your toes slightly out. You can use weights to get an extra exercise. If you’re using a barbell, make sure it’s resting on the trapezius muscles behind your neck. Then, bend your knees and push your hips back as if sitting in a chair, ensuring your thighs are parallel to the floor. Then, straighten your knees.
4. Bird Dog
The bird dog stance is a yoga pose that looks like a hunting hound pointing to its prey with its nose to a hunter. To begin the bird dog stance, place your hands under your shoulders and your knees under your hips. Then, extend your right arm in front of you and your left leg behind you so they are both straight. Return to the beginning position, then repeat the actions with your left arm and right leg.
5. Split Tabletop
To perform a split tabletop, lie on the floor and lift your legs until your thighs are perpendicular to the floor. Your knees should be bent at a 90-degree angle, parallel to the floor. Even in the starting posture, keep your abs and thigh muscles engaged. Then, slowly extend your legs to the sides. Return to the beginning posture by softly lifting and closing your legs.
6. Marches
To perform marches, lie on your back on the floor. Pull your feet in toward your bottom until your knees are bent. Then, as your core and pelvic floor muscles are engaged, bring one leg up toward your chest, keeping it bent, while the other leg remains stationary with your foot on the floor. Next, switch legs. Continue to alternate legs to produce a marching motion. This practice is also known as toe taps.
7. Heel Slides
To perform a heel slide, lie on your back on the floor, legs straight in front of you. Then, slide one heel up toward your bottom while bending the knee. Switch legs. When performing this exercise, engage your core and pelvic floor muscles.
8. Happy Baby Pose
The happy baby stance is a yoga stretch that can help you loosen your pelvic floor muscles. To complete this stretch, lie on your back on the ground. Then, raise your knees to your stomach so that the soles of your feet point upwards. Next, grip your feet with your hands. It makes no difference whether you do so from the inside or outside. Once you hold your feet in your hands, open your knees so they are slightly wider than the breadth of your torso. Lift your feet straight up and draw them toward your shoulders. Your ankles should be just above the knees.
