5 Exercises for Strengthening Your Pelvic Floor
1. Kegels: Contracting and relaxing your pelvic floor muscles. Isolate your pelvic floor muscles by stopping urination in midstream. Contract these muscles for 5 seconds, then release for 5 seconds. Repeat this for 10-15 times, 3 times per day.
2. Squats or Sumo Squats: Stand with your feet parallel, shoulder width apart. Bend your knees while extending your butt out the back (imagine you are sitting on a public toilet seat that you don’t want to touch) Keep your back straight but lean slightly forward while you lower your butt as low as possible without hurting your knees or lower back. Straighten your legs to the starting position. Alternatively, place your feet in a wide position (feet should be wide enough that when you squat down your knees remain over top of your toes) Bend at your knees and lower down towards the floor while keeping your back straight. Straighten your legs to the starting position.
3. Split Tabletop: Lie on your back with your knees bent and raised in the air so your knees are over your hips and shins are parallel to the floor. Engage your abs while splitting your legs towards the floor reaching a comfortable position. Slowly raise your legs to the starting position. Repeat for 15 times for 3 sets.
4. Bridge: Lie on your back with your feet on the ground and knees bent to 90 degrees. Push through your heels and lift your butt off the floor while squeezing your glutes and resting on your upper back and shoulders. Aim to form a straight line from your knees to your shoulders. Lower slowly to the starting position. Repeat for 15 times for 3 sets. 5. Bird Dogs (Opposite Arm/Leg Lifts) : Start on all fours with your wrists directly below your shoulders, knees directly below your hips and core engaged. Simultaneously raise and straighten your left leg and right arm while keeping your back straight, your pelvis and shoulders in a neutral position. Hold for 2 seconds then lower your arm and leg to the starting position. Repeat with your right leg and left arm. Repeat the exercise for 10 times on each leg for 2-3 sets.
