How to strengthen the pelvic floor muscles: 7 fast exercises for women

The pelvic floor muscles are a group of muscles at the lower pelvis that support such important organs as the bladder, uterus and intestines. For women, these muscles help in things such as bladder control, posture and even sexual health. But over time, they can become weak, especially after pregnancy, childbirth, or just from the seat too much. This can lead to problems such as urine leaks, discomfort or heaviness. That is why many women want to make these muscles stronger. Good news is that you don’t need a gym or special equipment. You just need to do some simple exercises regularly. If you are wondering how to strengthen the pelvic bottom, these simple moves are a great way to start.

How to strengthen the pelvic bottom?

Learn How to strengthen the pelvic bottom with these 9 best exercises, as well as improve overall posture and body strength:

1. Kegel exercises

HNeed to strengthen the pelvic floor muscles? Kegege is one of the best exercises you can try. Kegels are especially useful for women after pregnancy, during aging or after the pelvic surgery, Statpearls reports. In addition, they improve bladder control, reduce the risk of falling out and even increase sexual satisfaction, explains D -Karishma Sanghawi, a sports physiotherapist. Know how to make your pelvic floor strength:

• Imagine you try to stop the stream of urine in the middle. The muscles you delay are your pelvic bottom.
• Wrap it and hold them for 5 seconds and then release for 5 seconds.
• Repeat 10 times, working up to 3 sets daily.

2. Squats

“Squats are not only for the buttocks, but they also activate the pelvic bottoms and the main muscles,” says Dr. Sanghawi. They can be performed regularly to gain less body strength and improve balance. Here’s how to do it:

• Stand with your foot width.
• Lower yourself as if you were sitting back in a chair, holding your chest and knees behind your toes.
• Press through the heels to go back to standing. Make 10-15 reps.

3. Bridge pose

This is one of the delicate but powerful pelvic yoga supplies. It strengthens the gluteal and pelvic muscles, improving the coordination and stability in the lower body. Here’s how to do it:

• Lie on your back with bent knees and your feet are equal.
• Turn your nucleus and lift your hips from the floor, forming a straight line from your shoulders.
• Hold on a few seconds and then lower. Repeat 10 times.

4. The pelvic tilts

The pelvic tilts improve the link between the abdominal muscles and the pelvic floor, which is necessary for the posture and support of the back. Here’s how to do it:

• Lie on your back with your knees.
• Put the lower back to the floor, gently tilting the pelvis up.
• Keep a few seconds and then rest. Make 10-15 reps.

5. The bird’s dog

The bird dog encourages the coordination of the full body and helps to strengthen the spine and pelvis. It is also aimed at the deep nucleus muscle, including the pelvic bottom. Here’s how to do it:

• Start with all four. At the same time pull the right hand and left leg, keeping the core.
• Hold for a few seconds, then return to the starting position and switch the sides.
• Make 8-10 reps on each side.

6. The bitter heels

“Slides with heels attracted the lower ABS and pelvic bottom, without pressing the body too much tension, making them ideal for beginners or after delivery,” explains D -sang. Here’s how to do it:

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• Lie on your back with your knees.
• Slowly slide from one heel from the body, straightening your leg, and then slide back.
• Alternative legs, making 10-12 reps on the side.

7. Marches (taps on the pumps)

How to strengthen the pelvic bottom? Try the mound. This movement strengthens the core and the pelvic bottom muscles. Here’s how to do it:

• Lie on your back with a bent knees at 90 degrees (desktop position).
• Slowly lower one leg to press the floor and then lift it back.
• Alternative sides, making 10-15 reps.

8. Happy Children’s Pose

This yoga pose provides a deep pelvic stretching and releases tension. It is also advantageous for flexibility to free the tightness in the hips and pelvis. Here’s how to do it:

• Lie on your back and grab your feet, kneeling to the armpit.
• Hold for 30-60 seconds, breathing deep.

9. The diaphragmal breathing

Breathing may not sound like exercises but diaphragmal (abdomen) breathing is key to learning How to strengthen the pelvic bottom. This soothes the nervous system and improves coordination between the muscles of the diaphragm and the pelvic floor, which is great for both durability and rest. Here’s how to do it:

• Sit or lie comfortable.
• Inhale deep through the nose, stretching the abdomen.
• Exhale slowly through your mouth. Repeat a few minutes daily.

Now you know how to strengthen the pelvic bottom muscles, so try home!