If you’ve ever experienced leaking urine when you cough, sneeze or laugh way too hard, it’s likely caused by weak pelvic floor muscles. The pelvic floor muscles are the group of muscles that support your bladder, uterus, and rectum. Strengthening these muscles can be a lifesaver for both women and men who want to improve their bladder control.
In this guide we’ll go over everything you need to know about strengthening your pelvic floor muscles to tighten them up like a pro. From kegel exercises to yoga poses – you’ll have all the tools necessary to keep things in check down below.
What Are The Pelvic Floor Muscles And Why Do They Matter?
The pelvic floor muscles are a network of tissues found between the pubic bone at the front of our pelvis and tailbone at the back. These small bands of muscle are responsible for supporting our bladder, uterus , and rectum; they also help regulate bowel movements.
When these muscles become weak or lose tone with age they can lead to symptoms such as incontinence .
Pelvic floors provide stability but also pave the way for intimacy during sex—weakening is not something anyone should take lightly!
Signs Of Weak Pelvic Floors
Wondering if your pelvic floors could use some work? Take note if any of these signs sound familiar:
- An uncontrollable urge to urinate
- Leaking urine when coughing/sneezing/laughing
- Difficulty controlling feces or gas
- Unexplained lower-back pain
It’s important not just for personal comfort but also overall health—a strong core leads to better physical function!
5 Exercises To Tighten Up Your Pelvic Floors
Kegels are the most popular exercise for treating weak pelvic floors. These exercises target the muscles responsible for bladder control and can be done discreetly anywhere.
To do a kegel:
- Contract your pelvic floor muscles .
- Hold for 5 seconds.
- Relax for 5 seconds.
It’s essential to remain relaxed throughout this process, avoid squeezing other muscles
Squats have long been a favorite lower-body exercise. They involve numerous muscle groups including those in your pelvis and core—helping improve strength throughout while still working directly on tightening up those pelvic floors.
To perform a squat:
- Stand with your feet shoulder-width apart.
- Slowly bend at the knees and lower yourself into a squat position as if sitting down into an imaginary chair
- As you return upwards exhale keeping abs engaged, press through heels to stand upright again
As always with squats make sure to keep good form
Pelvic Tilt Exercise
The pelvic tilt targets multiple areas of the body at once, engaging both core muscles along with those necessary for tightness down-below!
Here’s how it’s done:
- Start off lying flat on your back.
- Fold your knees keeping them bent and pointed towards ceiling.
- Engage abdominals by flattening back with each exhale thereby lifting hips slightly off ground Keep glutes firm
This will help mobilize pelvic present while also toning abdominal tissue giving two birds one stone treatment!
Yoga is a great way to strengthen every part of our bodies—including our core! Plus many yoga poses happen naturally work out key parts of our tired bodies specifically their facia which helps hold organs in place preventing weakness over time due gravity among other factors.
Two yoga pose options include pigeon or bridge Pose that will stretch groin muscles and help increase blood flow circulation:
Pigeon Pose: Start on all fours, bringing your right knee forward to the floor
Bend left leg behind while thigh lies perpendicular
Gently press through heels easing hips towards ground. Repeat with other side.
Bridge Pose: Lay back on your mat, bending knees feet flat.
Inhale slowly lifting hips up off ground engaging core gently rolling spine from root upwards thus creating seal between shoulder blades.
Flutter kicks are a fantastic abdominal exercise that can also target our glutes/pelvic floors which start out lying down before moving legs in small kick-like motions—similar to swimming movement but done outside of water.
How flip-flop and fun! Here’s how it is down:
- Lie on your back with hands under buttocks
- Pull each leg slightly off the ground make sure they do not touch surface while bending one at a time then straightening.
- Keep core engaged!
Like you’re waving Butterfly wings reduce any excessive motion so legs remain low
What To Expect From Pelvic Floor Exercises
Remember as great as these exercises may be for strengthening pelvic floors there will still need careful consideration patience when going through a treatment regime
Here’s what you can anticipate when embarking on this routine:
Results Will Take Time
As exciting as it might sound strengthening these underlying muscles really does take time! Stick with things and avoid expecting immediate changes overnight—just like building muscle or losing weight happens over weeks of sweat, pain, tears etcetera. . .
A study published in Obstetrics & Gynecology found that improvement takes around 3 months
So don’t get discouraged if you’re not seeing results right away—they’re bound to come with continual work!
Consistency Is Key
Whether you start out doing kegels, squats or yoga poses make sure to remain consistent once you begin.
This will allow your body time and repetition necessary gradually improving the muscles overall.
And a side-effect of that consistency is routine itself acts as a reminder for good pelvic health in all aspects of life; even when we’re not doing our core floor exercises. . . we can keep it real! 🌞
Q: Can kegel balls help strengthen my pelvic floors?
A: Kegel balls are often used alongside timed contractions but there’s little evidence they offer much benefit beyond basic muscle contraction achieved without devices.
Q: Will strengthening my pelvic floors improve my sex life?
A: Yes! A strong pelvic floor leads to more enjoyable intimacy by increasing control over orgasmic experiences—plus brightening mood along with boosting confidence levels!
Q: How long should I perform these exercises for daily?
A: Experts recommend around 10-15 minutes each day incorporating variety including squats, yoga poses, flutter-kicks etc.
Ensuring healthy pelvises is huge for not just avoiding frustrating bladder issues pain down-there in general but also providing comprehensive care construction
We hope this guide has been beneficial and informative stepping-stone on the path to better physical wellness 😉