The pelvic muscles supports the bladder, bowel, and uterus. When they contract, the organs are lifted and the openings to the vagina, anus, and urethra are tightened. When the muscles are relaxed, urine and feces can be released from the body.
Weak pelvic floor muscles can cause incontinence, uncontrollable passing of wind and painful sex. Strengthening these muscles can reduce pelvic pain during sexual activity and increase the ability of achieving pleasurable sensations. During pregnancy, pelvic floor muscles support the baby and also assist in the birthing process.
Pelvic floor muscle training is a proven conservative treatment for pelvic organ prolapse. Research reports this practice reduced the frequency and severity of symptoms of pelvic organ prolapse.
Try these five exercises to strengthen your pelvic floor muscles and mitigate these side effects.
1. Kegels: Pelvic muscle training, or Kegels, is the practice of contracting and relaxing your pelvic floor muscles. If you experience urine leakage from sneezing, laughing, jumping, or coughing, or have a strong urge to urinate just before losing a large amount of urine, you may benefit from Kegels.
2. Squats: Engaging the largest muscles in the body and Squats have one of the largest payoffs in terms of strength improvement. When performing this fundamental move, ensure your form is solid before you add resistance.
3. Bridge: The bridge is an amazing exercise for the glutes. It also activates the pelvic floor muscles in the process. Even without weight, the pause and pulse of this move will have you feeling it.
4. Split tabletop: A leg move that acts as the foundation of many moves in a Pilates workout. By adding the split, you’re activating your hips and pelvic floor muscles as well. You can start with your back on the floor and knees bent so your thighs are perpendicular to the floor and your shins are parallel to the floor.
5.Bird dog: An exercise in balance and stability, bird dog is a full-body move that makes you engage many muscles at once, including the pelvic floor.