Pelvic floor exercises are essential to women’s health as they help strengthen the bladder, vagina, and bowels over time. Did you know that incontinence of the bladder affects more than 25 millions Americans, with 75-80% of patients being women? Today, pelvic floor workouts are also referred to as “Kegel exercises”, which can be incorporated into everyday routines at any time with minimal effort. While there are traditional kegel exercises which can be done from anywhere, there are alternative methods to strengthen the pelvic floor and muscles, keeping your entire pelvic area are strong as possible throughout each stage of your life.
Use Your Toes!
Lie flat on your back with a table that you are able to reach using your feet nearby. Lift your legs and reach the top of your nearby table using your toes. Allow yourself to lift your legs up to your thighs, focusing on your toes while strengthening your pelvis. Once you have touched the top of your table, slowly bring each leg back down to the floor, slowly concentrating on the process rather than quickly allowing your leg to simply fall.
Bathroom Break Exercises
When you begin urinating, manually stop yourself by contracting your muscles. Stopping the flow of urination is one of the easiest and quickest methods of working out the pelvic floor muscles. If you are unable to stop the flow of urine midstream, you may require additional pelvic floor exercises or it may be time to speak to a doctor about potential incontinence issues. It is also possible to work your pelvic floor muscles by stopping yourself during a bowel movement or just before you feel you have to go. Working these muscles help to keep the pelvic floor muscles surrounding the bowels and intestines strong and intact.
Fold Your Knees
Lie on your back again and keep your legs flat to the ground. Raise one leg at a time and fold your knee as you bring it towards you. Once your knee is folded, slowly release the fold in your knee while keeping your leg raised above the ground as long as possible (focusing on keeping your leg straight as you lower it to the floor). Place your knee in its original position on the ground and switch to the other. Using knee fold exercises for the pelvis are not only optimal for pelvic floor strength but also allow you to focus on tightening and strengthening your tummy and abs.
Incorporating exercises for your pelvic floor prevents prolapses and weak muscles as you age, allowing you to avoid potential medical issues in the future. While pelvic floor exercises do not require extreme exertion or cause intense exhaustion, they are beneficial by providing long-term strength and resistance.