Udisha Srivastav: Best Ways To Strengthen The Pelvic Floor Muscles In Women

What Are The Pelvic Floor Muscles?

What are pelvic floor muscles? What is its significance in women’s health?

Let’s know more!

A pelvic floor muscle is a combination of muscles that looks like a hammock from the pubic bone at the front, to the coccyx at the back and from one ischial tuberosity to the other.

Also, a female’s pelvic floor muscles aid her bladder, bowel, and uterus. The openings from these parts pass through the pelvic floor. These muscles cover entirely around these passages to aid keep them shut.

So, to keep your pelvic floor functioning appropriately and to avoid everything from injury, such as pelvic organ prolapse, spontaneous bladder, or bowel leakage, this quick Femsay guide will present excellent ways to strengthen the pelvic floor muscle group. 

Also Read: 7 things about intimate hygiene that all Women should know.

Best Ways To Strengthen The Pelvic Floor Muscles In Women

Right Kegels Exercises

Whether you’ve been doing kegel exercises for a while or have never pushed to the limit at all, it’s critical to make sure you’re dedicating the right muscles while doing this workout.

To perform these exercises correctly, try sitting comfortably with your knees and feet extended apart, leaning forward, with your elbows stretching on your knees. Inhale and exhale regularly and relieve your stomach, leg, and buttock muscles.

Also Read: Nutritional Requirements for Adolescent Women.

Maintain A Healthy Weight

Excess body weight can put severe pressure on the organs included by the pelvic floor. If you are overweight or lead a passive lifestyle, you may be at threat for incontinence or pelvic floor prolapse.

Hence, dietary changes in addition to normal workouts can achieve this. Long-term efforts from anyone can take to secure pelvic floor health.

Lower ab And Core Exercises

Once you’ve achieved Kegels exercises, you can move on to more popular and challenging workouts that strengthen your pelvic floor muscles.

Here are some of the best lower and core exercises for strengthening the pelvic core:

  • Bridges

Bridge workouts are a simple and easy way to bolster your pelvic and overall muscles associated with it.  

To do this exercise, lie on your buttocks with your knees leaning and hip-width apart. Breathe, bend your pelvic floor muscles, and raise your hips. Clench for 10 seconds, and repeat it 10 times.

  • Wall Squat

Wall squats are popular among the most gym exercises for building healthy bone and muscle strength.

To accomplish this, stand against a wall with your feet hip-width apart. Breathe, bend your pelvic floor muscles, and deeper your body as if you’re crouching in a chair. Then, hold for 10 seconds, stand upright again, and relax your pelvic muscles. Repeat it 10 times.

  • Jumping Jacks

We all know jumping jacks are a gym-class classic. 

To do this exercise, lean your pelvic floor muscles as you plunge with your legs apart, and relax them as you jump your legs back together. Do this for 30 to 60 seconds repeatedly.

Also Read: New To Diet Culture? Here Is Your Guide To What Is Calorie Deficit And How Does It Help In Losing Weight?

Pelvic Floors Are Your Core!

Pelvic floor muscles are the core! Well, we hope these quick and efficient ways to strengthen the pelvic floor muscles will help you enhance your overall health.

We would like to hear from you. Leave a reply!

Image courtesy: Closing The Gap

Udisha Srivastav is a Freelance Content Writer with Femsay.com