6 Exercises For Stronger Pelvic Floor Muscles
Bedroom, bathroom, and beyond!
Does sexual intercourse entail more pain than pleasure for you? If your answer is yes then don’t worry it’s not you, it’s your pelvic floor muscles that need to take the blame. From controlling your bladder and bowel movements to enhancing your sexual pleasure, this often ignored muscle is a hard-worker. And that is why it needs a special place in your workout schedule.
Pelvic floor muscles support the organs in your lower abdomen –– bowel, bladder, and uterus. They control the contraction and release of these muscles. When the muscles contract, the vagina, urethra, and anus tighten. When the muscles relax, these organs relax, allowing for easy release of urine and faeces. Weakening of pelvic floor muscles can result in tightness, which is what makes your sex life a dreaded nightmare. In simpler words, your vaginal muscles are literally shutting the doors on penetration.
How do these exercises help?
Working out doesn’t come easy for everyone. Ask yourself this question: on a scale of everyday to never, how often is it that you find yourself picking up a dumbbell, or going for a good run? Exercising takes dedication –– and you don’t realise it before you start, but even a small workout is enough to reap visible results.
Like most muscles, pelvic muscles usually get weak as you age. However, it can also occur post childbirth or due to lack of exercise. So, it’s absolutely imperative that you start training as soon as possible. However lazy or busy your day might be, make time! Treat your pelvic muscles like you would treat your abs.
The benefits of training your pelvic floor muscles:
Improves sexual health
Strengthening your pelvic muscles help reduce the pain during sex by relaxing your vaginal muscles. This way you have the ability to contract and relax whenever you feel like it. Remember, relaxed muscles equals a happy, more open vagina. So no more pain.
Exercising your kegels aka pelvic floor muscles also improves blood circulation in your sexual organs –– increasing sensitivity, lubrication, stamina, and preventing erectile dysfunction in men. This helps enhance overall sexual health, giving you pleasurable orgasms for days.
Controls bladder and bowel movements
Ever had the sudden urge to pee? By strengthening your pelvic floor muscles, you are gaining more control over the organs in your lower abdomen. In other words, no more running to the restroom to relieve yourself during meetings, or no more embarrassing (and unexpected) release of gas! Why? Because your muscles will be able to control your bladder and your bowel.
Helps with recovery post-childbirth, vaginal or prostate surgery
Just like your body recovers from trauma through physical therapy, similarly your vagina also recovers from childbirth, vaginal or prostate surgery through pelvic floor muscle exercises. Strengthening those muscles improves recovery time.
6 Pelvic Floor Exercises To Try Now
It’s time to get down and not-so-dirty. All you need is mat, a little bit of perseverance, and a whole lot of motivation. These pelvic floor muscle exercises are easy to do, so follow along.
Move 1 – Seated kegels
Ready? Start with something simple. Sit upright with your legs folded under your butt. Now contract and hold your pelvic floor muscles for five seconds and then release them and hold for another five.
Another variation of this exercise can be done while peeing. Try to stop your pee mid flow, hold it for 10 seconds and then release. Repeat every time you use the restroom.
Duration – Repeat 10 reps ; 3-4 times a day
Move 2 – Bridge
Are you happy with your kegels? Now let’s move on to bridges. Lie flat on the ground and with your hands by your side, rest your spine on the floor and using your heels, push your butt up in the air. Your body should resemble a right angled triangle just about now. Hold this pose for 2-3 seconds and come back to the original position. While doing so make sure your butt is tightly engaged.
Feeling like a pro? Instead of holding the bridge, try pulsating your muscles about 4-5 times when you’re in that position and then release.
Duration – Repeat 10-15 reps ; 2 sets
Move 3 – Split table tops
Let’s take things up a notch with move number three. Get on your back and lift your legs into a table top position. Now, take a deep breath and slowly open your legs in such a way that the knees fall outward. Hold for two seconds and go back to the tabletop position.
Duration – Repeat 10-15 reps ; 2 sets
Move 4 – The bird dog
Enjoying yourself so far? Now flip over on all fours. Make sure your shoulders align with your palms, and your knees align with your hips. Lift your right arm parallel to the floor and do the same with your left leg simultaneously. Hold for five seconds and release. Repeat on the other side. Make sure you are engaging your glute muscles –– you’ll be able to feel tightness in the area when you contract the muscles.
Duration – Repeat 10 reps on each side ; 2 sets
Move 5 – The cat-cow
Well done! Start in the same bird dog rest position for this one. Press your spine downwards, contract your pelvic floor muscles, and lift your head. Hold for three seconds.
Now, drop your head, curve your spine, and release your pelvic floor muscles. Hold for another three seconds.
Duration – Repeat 10 reps ; 3-4 times a day
Move 6 – Sumo squat
Time to move to the big leagues. You can do it! If you’ve ever used an Indian toilet, this one might ring some bells.
Stand up and spread your legs with your feet wider than your hips and toes pointing out slightly. Join your palms and place them in the centre of your body. Squat like you would during a normal workout and draw your navel all the way in. Are you there? Now sit your hips even further down. Make sure your chest is lifted and your back is straight. Pulsate and hold for three to four seconds. Squeeze your pelvic floor muscles to lift you all the way up to standing position.
Duration – Repeat 10 reps ; 2 sets
Also Read:
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