Your pelvic floor is something you may not think about very often, but it’s essential! A pelvic floor is a group of muscles that support your bladder and bowel. Pregnancy and childbirth can weaken these muscles, so it’s important to do some exercises to help keep them strong. You can do these exercises anywhere – no one will know! Just make sure you’re doing them correctly so you don’t hurt yourself. Talk to a Buckhead pelvic floor health specialist if you have any questions. Here are some things you can do to make your pelvic floor stronger.
Kegels
Kegel exercises are probably the best known pelvic floor exercise. They’re straightforward to do, and you can do them anywhere. To do a Kegel:
- Squeeze your pelvic floor muscles together as if you’re trying to stop urine flow.
- Hold for five seconds, then release.
- Repeat ten times.
Kegels help tone and strengthen your pelvic floor muscles by providing resistance and support.
Bridge
The bridge is a great exercise to help tone your glutes, hamstrings, and pelvic floor muscles. Lie on your back with your feet flat on the ground and shoulder-width apart to do a bridge. Dig your heels into the ground, then lift your torso and upper legs into the air, forming a bridge shape. Hold for five seconds, then release. Repeat ten times.
Pelvic Tilts
Pelvic tilts are a great way to help loosen your back and pelvic muscles. To do a pelvic tilt:
- Lie on your back with your feet flat on the ground and shoulder-width apart.
- Dig your heels into the ground, then tilt your pelvis up, tucking your tailbone under.
- Hold for five seconds, then release.
- Repeat ten times.
Squats
Squats are a great exercise for your whole body, including your pelvic floor muscles. To do a squat, stand with your feet shoulder-width apart and your hands on your hips. Bend your knees and lower yourself into a squatting position, keeping your back straight. Hold for five seconds, then release. Repeat ten times. One thing about squats is that they can be a little challenging to do if you’re not used to them. If you’re not comfortable doing a full squat, start by doing a half squat. Just make sure you keep your back straight.
Split Tabletop
The split tabletop is an excellent exercise for your pelvic floor muscles and your abs and glutes. Start in a tabletop position with your hands flat on the ground and shoulder-width apart to do a split tabletop. Spread your legs out into a split position, then raise your torso and upper legs into the air, forming a tabletop shape. Hold for five seconds, then release. Repeat ten times.
Curl-Ups
Curl-ups are an excellent exercise for your abs and pelvic floor muscles. Lie on your back with your feet flat on the ground and shoulder-width apart to curl up. Dig your heels into the ground, then lift your torso and upper legs into the air, forming a bridge shape. Hold for five seconds, then release. Repeat ten times.
In summary, you can do a few key things to help keep your pelvic floor muscles strong. Kegel exercises, bridge, pelvic tilts, squats, and split tabletop are all great exercises. Just make sure you’re doing them correctly so you don’t hurt yourself. Talk to your doctor or midwife if you have any questions.
