Top 4 Exercises to Strengthen Your Pelvic Floor Muscles

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Improving your pelvic floor muscles helps with incontinence issues, and sexual performance, and makes you a stronger and more healthy individual. These exercises are simple and accessible for people of all genders and strength levels.

Pelvic Floor Muscles

Heel Slides

One of the best exercises to help hypotonic pelvic floor muscles is heel slides. Hypotonic differs from hypertonic because these exercises are best for people with low-tone pelvic floor issues. Heel slides will help prompt pelvic floor contractions by targeting your deep abdominal muscles. Lie down on the floor. Bend your knees and align your pelvis in a neutral position.

Compress your ribs naturally by inhaling in your rib cage and then exhaling from your mouth. Use your muscles and pull your pelvic floor up. Then lock your core and slide your right heel as far as possible while still connecting to your deep core. Now, find your bottom position, inhale deeply, and you can bring your leg back to where it was at the start. Repeat these steps and do 15 slides on each side before using your left leg.

Toe Taps

Toe taps are also a hypotonic pelvic floor muscle exercise. These will encourage the same kind of contractions and strengthen your core and its ability to stabilize. Lie on the floor. Bend your knees and align your pelvis in a neutral position. This position is the same starting position as the heel slides.

Begin the same breathing exercise used in heel slides. This exercise involves inhaling into your rib cage deeply and exhaling from your mouth so that your ribs compress.

Move your pelvic floor up, ensure your core is locked, then lift your right leg to a tabletop position. Take your time and gently lower your right leg back to its original position. Repeat this movement and alternate your legs 15 times.

Diaphragmatic Breathing

Diaphragmatic breathings are the first hypertonic pelvic floor muscle exercises introduced here. Hypertonic exercises help relax the body and are best for people with a short or tight pelvic floor because they can lengthen the hypertonic muscles. It engages the diaphragm and pelvic floor simultaneously.

This kind of breathing is especially helpful for people struggling with urinary incontinence. In general, pelvic floor muscle exercises can genuinely reduce the pain these individuals go through. For those with urinary incontinence, you can severely reduce the symptoms of pelvic organ prolapse and take some control of your body back.

Similarly, these exercises are crucial for people who have given birth or are about to have a child because your muscles will weaken during that process. Lie on the floor on a mat or sit down normally in a chair.

Spend about 15 seconds relaxing your body progressively. Start at the top of your forehead and work your way down to your toes. Focus on releasing tension. When you are completely relaxed, gently place a hand on your stomach and one on your chest. Then, inhale through your nose. Feel your stomach expand, but keep your chest still.

Breathe in for a few seconds and exhale gently. Repeat this exercise several times while keeping your hands in the same place.

Happy Baby Pose

While the name of this exercise may seem strange, this is still a fantastic pelvic floor exercise, even if you are not an expecting parent. This pose will help you stretch and release your muscles. Lie on the floor. Bend your knees and then hold them near your belly at a 90-degree angle. The bottom of your feet should be facing the ceiling.

Gently hold the inside of your feet. You can also hold the outside of your feet. Choose whatever position is more comfortable for you. Push your knees outwards until they are a bit wider than your torso, and bring your feet up to touch your armpits. Your ankles must be over your knees.

Finally, move your heels around and gently flex them. You should feel your feet pushing into your hands. Take deep breaths and rock your body lightly from side to side.

Even if you are not struggling with urinary incontinence or expecting a child, you should still begin integrating pelvic floor muscle exercises into your routine. They have extraordinary health benefits and provide immense relaxation.