5 Most Transformative Exercises for a Strong Pelvic Floor — No Kegels!
- Mini squats with pelvic floor awareness: This exercise helps to strengthen the pelvic floor muscles and improve bladder control. To do it, stand with your feet hip-width apart and your knees slightly bent. Slowly lower your body down until your thighs are parallel to the floor, keeping your back straight and your core engaged. At the bottom of the squat, squeeze your pelvic floor muscles for a few seconds, then return to the starting position. Repeat 10-15 times.
- Seated pelvic floor “pull-ups”: This exercise helps to strengthen the pelvic floor muscles and improve core stability. To do it, sit on the edge of a chair with your feet flat on the floor. Place your hands behind you on the seat of the chair for support. Slowly lift your body up off the chair, keeping your back straight and your core engaged. At the top of the movement, squeeze your pelvic floor muscles for a few seconds, then lower yourself back down to the starting position. Repeat 10-15 times.
- Lumbar cat/cow and hip circles: This exercise helps to improve flexibility and mobility in the pelvic floor muscles. To do it, start on your hands and knees with your back flat. Inhale and arch your back, lifting your head and tailbone up towards the ceiling. Exhale and round your back, tucking your chin towards your chest. Continue to alternate between the two movements for 10-15 repetitions. Then, circle your hips clockwise for 10 repetitions, then counterclockwise for 10 repetitions.
- Wide-knee kegel exploration: This exercise helps to isolate and strengthen the pelvic floor muscles. To do it, lie on your back with your knees wide apart. Place your hands on your lower abdomen and breathe deeply. Squeeze your pelvic floor muscles as if you are trying to stop the flow of urine. Hold the contraction for a few seconds, then relax. Repeat 10-15 times.
- Seated out/in leg slides with hip rotation: This exercise helps to strengthen the pelvic floor muscles and improve hip mobility. To do it, sit on the edge of a chair with your feet flat on the floor. Place your hands behind you on the seat of the chair for support. Slowly slide your right leg out to the side, keeping your knee bent at a 90 degree angle. At the same time, rotate your hips to the right. Hold the position for a few seconds, then return to the starting position. Repeat with your left leg. Continue to alternate sides for 10-15 repetitions.
These are just a few of the many exercises that can be done to strengthen the pelvic floor. It is important to find exercises that work for you and to be consistent with your routine. With regular exercise, you can improve the strength and function of your pelvic floor, which can lead to a better quality of life.
If you have any concerns about your pelvic floor health, it is always best to consult with a healthcare professional.