Five best pelvic floor exercises
Pelvic floor exercises are crucial for maintaining pelvic health and preventing issues such as urinary incontinence and pelvic organ prolapse. Here are five effective exercises:
- Kegel exercises: Contract and relax the pelvic floor muscles, holding each squeeze for five seconds. Repeat this cycle 10 times, three times a day.
- Bridge pose: Lie on your back, knees bent, feet flat on the floor. Lift your hips off the ground, engaging glutes and pelvic floor muscles. Hold for a few seconds, then lower. Aim for 10-15 reps.
- Squats: Stand with feet shoulder-width apart, lower into a squatting position. Keep heels on the ground, knees in line with toes, engage pelvic floor muscles. Aim for 10-15 reps.
- Pilates exercises: Try Pilates heel slides. Lie on your back, knees bent, feet flat. Slide one foot away, straightening the leg, then return. Aim for 10-15 reps on each side.
- Deep abdominal breathing: Inhale deeply through your nose, allowing your belly to rise. As you exhale through your mouth, imagine your pelvic floor muscles lifting and tightening. Repeat for 5-10 minutes.
Remember, pelvic floor exercises may not be suitable for everyone, especially those with certain medical conditions or injuries. Consult a healthcare professional before starting any new exercise program. Consistency is key, so aim to incorporate these exercises into your daily routine for improved pelvic health over time.
