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Do you rush to the bathroom at the slightest urge? Are you experiencing unpleasant leaks whenever you laugh, sneeze or cough? These may be indications that your pelvic floor muscles are weak, and you should exercise them to strengthen your pelvic floor. But how to do pelvic floor exercises? It remains a question, especially if you are a beginner.
According to the Royal College of Obstetricians & Gynaecologists, only 22% of UK women do pelvic floor exercises daily. If you have never done pelvic floor exercises before, relax because you have landed on the right deck. This blog will walk you through everything you need to know about it, especially how to do pelvic floor exercises. Take back control of your pelvic floor, ditch the leaks and sneeze tension-free! Let’s learn together.
Before you learn how to do pelvic floor exercises, it is important to understand why performing these exercises is important. These exercises have the following benefits:
To know if your pelvic floor muscles are weak read about the symptoms of pelvic floor dysfunction.
Adding specific exercises to target your pelvic floor muscles will increase their strength and promote relaxation. It will help reduce your pelvic floor disorder symptoms. Listed some top exercises that you can do at home to strengthen these muscles and feel better. Also
Let’s learn how to do these pelvic floor exercises correctly if you are a beginner
Heel slides will help increase the strength of muscles in your pelvic region, as well as target deep muscles in the abdomen. This exercise lets you contract your pelvic floor muscles. Here is how to do it:
Note: Do not let the core connection break while you are sliding your heels.
The “kegels” are the most important exercise that comes to mind when you think about how to do pelvic floor exercises. These are similar to quick contractions that activate your pelvic floor muscles and reduce symptoms such as urine and stool leakage. Here’s how to do kegels.
Bridging targets the muscles in your pelvis, abdominal region, spine and buttocks. It helps maintain pelvic stability. Perform bridging like this:
Note: Do not hold your breath; keep breathing throughout the exercise.
By promoting contractions in your pelvic floor, marches, also known as toe taps, increase the stability of your core muscles. Here is how to do pelvic floor exercises, i.e., marches:
Note: Keep your core muscles engaged and do not stop breathing.
Exercises for tight pelvic floor muscles
Following is a relaxation exercise for pelvic floor muscles:
Engaging the diaphragm, a muscle that separates your lungs and abdominal organs, is a key component of deep breathing. It encourages stress relief. Here is how to perform deep breathing:
Note: Do not perform this exercise if you are pregnant.
This pose aims to stretch your pelvic floor muscles to release their tension. Start by:
Unlike quick kegels, which promote contraction, reverse kegels allow you to relax or lengthen your pelvic floor muscles. This is how you can do it.
Note: Do not hold your breath during this exercise.
This stretch lengthens the muscles on the inner thighs, promoting relaxation in your pelvic floor. The instructions are:
Now that you have successfully learned the basics of how to do pelvic floor exercises, let’s move on to the dos and don’ts of these exercises.
Do’s:
Don’ts
Also read: What is Pelvic Floor Therapy? Everything You Need to Know
Here are some easy tips to add to your learning on “how to do pelvic exercises.”. Follow these tips for better results:
In conclusion, you’ve learned how to do these 8 pelvic floor exercises effectively through this beginner’s guide. By grasping the significance of these exercises and learning their performance, you’re taking proactive steps towards a healthier pelvic floor. Whether you’re tackling symptoms or simply aiming for better well-being, incorporating pelvic floor exercises into your routine can make a real difference. You must understand if you have pelvic floor prolapse, to do the correct exercises. Remember to start slowly, listen to your body, and reach out to a healthcare professional if needed. With consistent effort, you’ll strengthen your pelvic floor and enhance your overall quality of life. Keep practising those pelvic floor exercises and enjoy the benefits they bring!
To do pelvic floor exercises correctly, engage your pelvic floor muscles without tightening your hips, thighs or abdominal muscles. Try to engage your mind and body. Also, perform 8-10 repetitions of exercises 3-5 times a day.
Yes, you can do pelvic floor exercises at home. You can do marches, bridging and kegels if your pelvic muscles are weak. For tight muscles, prefer the happy baby pose and butterfly stretch. Read the blog “How To Do Pelvic Floor Exercises? A Beginner-Friendly Guide”
After childbirth, several women report weakness in their pelvic floor muscles and symptoms like urine leaking or increased urge to pee. Kegels help make the pelvic floor muscles a little tighter and stronger.
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