Pelvic Floor Exercises

5 Pelvic Floor Exercises for a Stronger and Healthier Body

Introduction

The pelvic floor is often thought of as only being important for women’s health. However, the pelvic floor plays an important role in both men’s and women’s health. The pelvic floor is a group of muscles, ligaments, and tissues that support the bladder, uterus, and rectum. These muscles also help to control urinary and bowel function. When the pelvic floor muscles are weak, it can lead to problems with urination, defecation, and sexual function. Here are 5 exercises that can help to strengthen the pelvic floor muscles:

5 Pelvic Floor Exercises:

1. Kegels

Kegel exercises are the most well-known exercises for the pelvic floor. These exercises can be done by both men and women. To do a Kegel exercise, tighten the muscles that you would use to stop urinating. Hold the contraction for three seconds and then relax for three seconds. Repeat 10 times. 

2. Bridges

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Lie on your back with your knees bent and feet flat on the ground about hip-width apart. Tighten your pelvic floor muscles and then raise your hips off the ground until your thighs and torso are in line with each other—be sure to keep your abs pulled in so that you move straight up. Hold this position for 3-5 seconds before lowering your hips back to the starting position. Repeat 10 times. 

3. Squats

Stand with feet in a comfortable position. Stick your buttocks backward and slowly let your knees bend. Stop when your thighs are parallel to the ground or when you feel your back bending. Return to standing by pressing through your heels until your legs are straight again—be sure not to lock out your knees at the top of the movement.

4. Leg Lifts

Lie flat on your back on an exercise mat with both legs extended straight out in front of you—keep them together throughout the exercise while maintaining active hamstrings (the muscle group located on the back of your upper legs). Slowly raise one leg up towards the ceiling as high as you can without arching or rounding your lower back—hold for 2-3 seconds before slowly lowering it back down towards the mat again—it should take twice as long to lower the leg than it did to raise it up into position. Be sure not to turn this into a hip hike by pressing through one side of your low back—keep everything level throughout the movement by bracing through your abs so that there is no movement except what is taking place at our hip joint (it should look like one long line from our shoulders alllllll thheeeeee way down to our lifted foot). Complete all repetitions on one side before switching legs and repeating on the other side (it's ok if one side lifts higher than the other!). 

5. Diaphragmatic Breathing

Lie on your back with one hand on your stomach and the other on your chest. Breathe in slowly through your nose, feeling your stomach rise. Then, breathe out slowly through your mouth, feeling your stomach fall. Focus on keeping your shoulders and chest relaxed. Repeat this breathing exercise for 3-5 minutes

Conclusion

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The pelvic floor is an important group of muscles, ligaments, and tissues that support many organs in both men’s and women’s bodies including the bladder, uterus, and rectum as well as helping to control urinary and bowel function. When these muscles are weak it can lead to many problems such as urination, defecation, or sexual function.  So give some or all of these a try next time you’re looking for something new addition to your workout routine! (Or even if you’re not looking for something new these make for great additions anyway!) As always make sure to check with your doctor before beginning any new workout routine. And have fun!

FAQ

What are Kegel exercises, and how do you do them?

Kegel exercises are a pelvic floor exercise that can be done by both men and women. To perform Kegels, tighten the muscles that you would use to stop urinating. Hold the contraction for three seconds and then relax for three seconds. Repeat this exercise 10 times.

What are the benefits of pelvic floor exercises?

Pelvic floor exercises can help strengthen the muscles that support organs such as the bladder, uterus, and rectum, as well as improve urinary and bowel function. They can also help improve sexual function.

Can men do pelvic floor exercises?

Yes, pelvic floor exercises can be done by both men and women. In fact, Kegels and other pelvic floor exercises are often recommended for men who experience urinary incontinence or erectile dysfunction. It's important to consult a doctor before beginning any new workout routine.


 

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