How You Can Strengthen Your Pelvic Floor Muscles with Basic Exercises

Kegels are one of the most popular exercises for strengthening pelvic floor muscles. These muscles can be strengthened easily with kegels exercises. Pelvic floor muscles are often neglected but they are very important for the health of women . Strong pelvic floor muscles can help prevent urinary incontinence, fecal incontinence, and even constipation.

Benefits of Strengthening Your Pelvic Floor Muscles?

Pelvic floor muscles may not be the sexiest muscles to think about, but they’re an integral part of your body and deserve your love and attention. Your pelvic floor is a group of muscles that supports and protects your bladder, uterus and large intestine, and helps you control your bowel and urine functions. Pelvic floor muscles also help your body carry out everyday movements such as standing, sitting and walking. If you think of your pelvic floor as the foundation of a building, you can begin to understand why strong muscles are important. A foundation can carry a lot of weight, but it needs to be strong and sturdy to stay intact for a long time.

The 5 Basic Exercises You Should Be Doing

I’m going to start this answer by saying something that will be a little controversial. Most people have a set of muscles that they should be exercising – but they’re not. In fact, most people don’t even know that they should be exercising these muscles. You see, I’m talking about the pelvic floor muscles. When you do a search online, you’re going to find a lot of different exercises for this part of your body. Depending on the site, you’ll be told that the best way to exercise your pelvic floor muscles is by wearing a Kegel device or by doing sit-ups. But neither is the best option. Sit-ups are great for your abs, but they aren’t the best way to work your pelvic floor muscles. Kegel devices are designed to help with urinary incontinence. They’re not designed to help you with weight loss or muscle tone.

kegel exercise

The Kegel Squeeze

The Kegel exercise is a natural solution to a number of problems that a woman may face. Among some of the main uses of the Kegel exercise is serve as a way of relieving tension and stress. In some instances, the Kegel exercise may help a woman become pregnant. In some cases, the Kegel exercise may help a woman to become tighter and therefore more responsive to sexual acts. The Kegel exercise is an exercise that can be performed in the privacy of your own home and allows you to squeeze muscles that would otherwise go unused.

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The Clench and Hold

The Clench and Hold exercise is effective in strengthening pelvic floor muscles. When done properly, the Clench and Hold exercise can help improve urinary incontinence. Additionally, it can also help strengthen the pelvic floor muscles, which can help women with vaginal laxity. Although the exercise can be used to treat or resolve some health issues, it is still worth consulting with your doctor.

The Stop-Start Technique

When most people think of strength training, they think of gym sessions lasting anywhere from 30 minutes to an hour. Even with shorter training sessions, people often feel they don’t have enough time to work out. But the stop-start technique for strengthening pelvic muscles is a way to do a complete workout in as little as 10 minutes. Many women choose to do the stop-start technique as a way to maintain good pelvic floor health, as well as a safe and easy way to build up their pelvic floor muscles. This workout is best done at home, as it only requires the use of a chair. If you have been struggling to find time to work on your pelvic floor health, give the stop-start technique a try. It only takes a few minutes, and involves a very low level of effort.

This type of exercise is known as the Stop-Start Technique. To perform this exercise, you must first contract the muscle by flexing the pelvic muscles at the same time as performing the Kegel exercises. Next, you must hold the contraction for two seconds, hold for two seconds, and repeat. Repeat the process ten times, three times a day.

The Runner’s Lunges

Stretch is an amazing addition to anyone’s daily regime. We all know how hard it is to manage our schedules when attempting to balance both work and personal life, but if – more of us managed to get in this kind of exercise, then we could potentially save ourselves a world of stress.

Stretch is comparable to yoga. It elongates all of the muscles in the front of your back leg, reaching all the way up into the deep muscles of your back especially around your pelvis which are affected by any type of stress or strain.

One way you can do stretch is by taking one step forward with your back foot while bending down on each knee until you are also on one knee lowering yourself towards the ground. Your arms should reach out in front for support unless they are parallel to the floor through practicing yoga or otherwise holding onto something that will ensure that you don’t fall over immediately, potentially damaging some limbs! Repeat with whichever side suits you best.

The Warrior position might be one of the most recognizable and loved yoga positions for many practitioners. The name says it all-it’s a warrior, standing strong and proud. The way that the body is positioned in the Warrior pose helps to open up your hips which can be great for helping to relieve lower back pain. If you’re new to yoga, don’t let its warrior-like appeal intimidate you! This pose is quite easy but the deep hip opening makes it definitely worth trying out at some point.

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Side Lunges

This version of the lunge opens up the inner thighs which help lengthen the pelvic floor. The opening of the legs also relieves tension in your back and shoulders. Position yourself by standing about a leg’s length apart with both feet connected to the floor. Bend into one knee as you bring both palms/blocks to the ground. Hold for about 8 breaths and repeat on other side once more per side.

Dynamic hamstring stretches

Tight glutes? It’ll help you release the deep pelvic muscles, too. The reverse cat stretch (also known as “heel digging”) is the perfect way to get deep into the glutes. This poses stretches out both legs perfectly and can help you get rid of back pain caused due to sitting in the office for too long.

Supported Pigeon

This yoga pose will help stretch out the outer hips. Lay out a yoga mat so the middle is facing you. A folded blanket should be lying perpendicular to it, facing away from you. Put your right leg on top of this blanket, just in front of it. Your left leg needs to extend straight back, just off your mat. Roll your right inner thigh up toward the ceiling while being sure not to slouch over your body.

Final Verdict

Pelvic floor muscles are a very important part of a woman’s body. If a woman is looking to improve their overall health and wellness, they should make sure to work on keeping these muscles strong. The stronger these muscles are, the more support a woman will be able to have for their pelvic region.

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