5 Effective Exercises for Strengthening Pelvic Floor Muscles

Incontinence is a common issue, especially among older adults and woman who have experienced childbirth. One effective way to manage incontinence is by strengthening the pelvic floor muscles, which play a crucial role in bladder and bowel control. Here are five exercises to help strengthen these muscles.

Kegel Exercises

Kegels involve contracting and relaxing the muscles you use to control urination. Strat by contracting and relaxing these muscles for a few seconds, then relax for the same duration. Aim for three sets of 10 repetitions daily.

Bridge Pose

Lie on your back with knees bent and feet hip-width apart. Slowly life your hips towards the ceiling, engaging your glutes and pelvic floor muscles. Hold for a few seconds and lower your hips. Repeat 10-15 times.

Squats

Stand with your feet shoulder-width apart. Lower your body as if you were going to sit, keeping your back straight. Engage your pelvic floor muscles as you stand back up. Aim for three sets of 10-15 squats.

Flutter Kicks

Lie on your back with legs straight. Lift one leg slightly off the ground and rapidly alternate between legs in a fluttering motion, engaging your core and pelvic floor muscles. Repeat for 30 seconds to 1 minute.

Pelvic Tilt

Lie on your back with knees bent and feet flat on the floor. Gently arch your lower back, then flatter it against the floor, engaging your pelvic floor muscles. Hold for a few seconds and release. Repeat 10-15 times.

Consistency is key when it comes to pelvic floor exercises. Aim to do these exercises at least three to four times a week for optimal results. If you’re unsure about the correct technique or have specific concerns, consider consulting a physiotherapist or healthcare professional for guidance tailored to your needs.