- by Fitness Maniac
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- Nov 11 2017
Why you have to strengthen your Pelvic Muscle?
The pelvic floor is made up muscles on the inside of your pelvis that forms a basket holding the bladder, urethra, small intestine, rectum, cervix, vagina, and uterus in place. It also keeps the pelvis stable. The pelvic floor is healthy if you don’t have urinary or fecal leakage, especially when jumping, running or sneezing. Almost one in three U.S. women suffer from a pelvic floor disorder.
They play important role in sexual function. Strengthening these muscles can reduce pelvic pain during sex and increase the ability to achieve pleasurable sensations. During pregnancy, pelvic floor muscles support the baby and assist in the birthing process.
Childbirth can cause the pelvic floor muscles to weaken, and so can other factors like age, obesity, heavy lifting, and chronic coughing. Weak pelvic floor muscles can cause incontinence, an uncontrollable passing of wind, and even painful sex.
5 Exercises for Women to strengthen Pelvic Muscle
There are some exercises which can strengthen your pelvic floor muscles and mitigate these unpleasant side effects.
It is a practice of contracting and relaxing pelvic floor muscles. If you experience leakage of urine during sneezing, laughing, jumping, or coughing, or have a strong urge to urinate just before losing a large amount of urine.
To perform Kegels, contract pelvic muscles and hold for 5 seconds. Release for 5 seconds.
Repeat this 10 times, 3 times a day.
1. Stand in an upright position, feet slightly wider than shoulder-width apart and toes slightly pointed out. If using a barbell, it should be rested behind your neck on your trapezius muscles.
2. Bend your knees and push your hips and butt back as if you’re going to sit in a chair. Keep your chin tucked and neck neutral.
3. Drop down until your thighs are parallel to the ground, keeping your weight on your heels and knees bowed slightly outward.
4. Straighten your legs and return to an upright position.
5. Complete 15 reps.
It is a great exercise for glutes. It also activates the pelvic floor muscles in the process.
1. Lie on the floor. Your spine should be against the ground, with knees bent at a 90-degree angle, feet flat, and arms straight at your sides with palms facing down.
2. Inhale and push through your heels, raising your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Your body, resting on your upper back and shoulders, should form a straight line down from the knees.
3. Pause 1-2 seconds at the top and return to the starting position.
4. Complete 10-15 reps and 2-3 sets, resting 30 to 60 seconds between sets.
It is a leg move that acts as the foundation of many moves in a pilates workout.
1. Start with your back on the floor and knees bent so your thighs are perpendicular to the floor and your shins are parallel to the floor.
2. Your abs should be braced and your inner thighs should be activated, legs touching.
3. In a controlled movement, begin to slowly split your legs so each knee falls outward, reaching a comfortable position.
4. Slowly raise back to the start.
5. Complete 10 to 15 reps and 3 sets.
1. Start on all fours with wrists under shoulders and knees under hips. Your back should be straight and your neck should be neutral.
2. Brace your core and draw your shoulder blades down your back toward your hips.
3. To start the move, simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Do not raise or lower your head. Hold for 2 seconds.
4. Bend and lower your leg and arm down back to the starting position while maintaining stability, then switch, raising your right leg and left arm. This is 1 rep.
5. Complete 10 total reps and 3 sets.
‘Continuously engage pelvic muscles during each exercise to achieve maximum results.’
Note We at Medikoe provide you with the best healthcare articles written and endorsed by experts of the healthcare industry to boost you knowledge. However, we strongly recommend that users consult a doctor or concerned service provider for expert diagnosis before acting on this information.