Regularly practicing pelvic floor exercises benefits the abdominal and pelvic muscles. Know 5 types of exercises to keep the pelvic floor muscles healthy
People often take the help of exercise to burn the extra fats visible on the stomach, legs and arms. But they do not pay attention to urine leakage and irregular bowel movement that happens several times a day. Actually, with age, the pelvic floor muscles of women start getting weak, due to which its effect starts showing on the bladder, bowel and uterus. In such a situation, it is very easy to keep the pelvic floor muscles healthy with the help of exercise. Know 5 types of exercises to keep the pelvic floor muscles healthy.
Why is it important to strengthen the pelvic floor muscles?
Regarding this, fitness expert Pooja Malik explains that pelvic floor muscles are a group of muscles that control the bladder, uterus and bowel movement. These muscles are connected to the pubic bone and tailbone. Strengthening them not only keeps the uterus healthy and prevents urine leakage (tips to deal with urine leakage) but also helps in keeping bowel movement regular. Apart from this, it also benefits sexual health. Women who are pregnant, if they do pelvic floor exercises under guidance, then they get immense benefits.
Strengthen pelvic floor muscles with the help of these exercises
1. Heel slide
- To do this exercise, lie down on your back on the mat and keep your legs bent at the knees. Keep both hands on your stomach.
- Now take a deep breath and bend your right leg from the knee and bring it near the hip. Then straighten your leg while exhaling.
- Try to repeat this process 10 to 20 times in 2 to 3 sets. This helps in strengthening the pelvic floor muscles.
- Try to maintain control over your breathing during exercise.
2. Toe taps
- To do this, lie down on your back on the mat. Place both hands below your hips. After this, bend your knees.
- Now bend your knees and lift your legs upwards. Touch the ground with your feet one by one. This benefits the glutes.
- While putting your feet down, touch the ground only with your toes and then lift your feet up. This increases the strength of your legs.
- Doing this exercise according to the stamina of the body also helps in weight loss.
3. Pelvic tilt
- To do this, lie down on the mat and keep your back straight. Now take a deep breath and tighten your stomach muscles.
- Now exhale and bring your lower back down. After that, after reaching your position, repeat this step again.
- Do this exercise daily according to your body’s stamina. Doing this 10 to 20 times in 2 sets strengthens the pelvic muscles.
4. Bird dog
- This exercise is done on the mat to increase the strength of the stomach and pelvic muscles. To do this, sit straight on the mat.
- Now bend your body forward and sit on your knees. After that place both your palms on the mat.
- After this, place the right hand on the ground and keep the left hand in front. After this, keep the left leg on the mat and straighten the right leg backwards.
- Staying in this position for 30 seconds keeps the body active and healthy and the pelvic muscles become strong.
5. Sit to stand squats
- To do this exercise, stand straight on the mat and keep a gap between both legs. Now take a deep breath.
- After this, take the knees of both legs outwards and bring the body into chair pose. During this, keep both hands together in front of the chest.
- Now stand up and then sit down. Repeat this exercise 10 to 15 times in 2 to 3 sets daily. This keeps the body active.
About the Author
Jyoti Sohi, who has worked for print and TV for a long time, is now active in digital content writing. Beauty, food, wellness and relationships are her favorite zones. ,Read more