The pelvic floor muscles are important for our long-term health, especially as we age. For women, they’re especially important during and after child birth.
They control our bodily functions, as well as helping to give birth, and subsequently recovering from giving birth.
Having strong and well-conditioned pelvic floor muscles is a must. The following 3 exercises are the 3 best exercises to build strength and condition your pelvic floor muscles.
1 Kegels – Kegels are the most basic, and most direct pelvic floor exercise. To perform a kegel you simply contract the same muscles you would use to stop urine flow. You should feel the muscles contract, then hold it for 2 seconds and release.
Do 20-30 reps per set. This exercise is directly isolating your pelvic floor muscles and is an important place to start. You need to be able to consciously contract the muscles, to get the most out of the other exercises to follow.
2 Bridge – To perform a bridge lay flat on your back, and place your feet flat on the floor, so your knees are bent up in the air. Breathe in, squeeze the stomach muscles and pelvic floor; then push through the butt muscles to lift your hips into the air.
Create a straight line from the knees, through the hips, to the shoulders. Hold at the top for 2 seconds, and then control back to the floor. Breathe, squeeze the core muscles again, and then perform the next rep.
3 Dead bug – Lay flat on your back, lift your arms straight up toward the ceiling and bend the knees. Your hips should be at a 90-degree angle.
Now breathe in, squeeze the stomach and pelvic floor muscles, and slowly start to extend the right arm and right leg. Extend them as far as you can, without your lower back lifting off the floor, then pull them back to the start position, and repeat on the left side.