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Pelvic Floor Exercises For Women
Pelvic Floor Exercises For Women

Many women who gave birth to a child or get older often feel that their Pelvic Muscles are getting weaker which is surely dangerous and often proves fatal for them. Because the Pelvic Muscles are useful for the great support of bladder, bowel, and uterus. When these muscles contract, the organs are lifted, which results in the opened vaginal tightening. It is surely very disgusting and painful. However, when they get relaxed, urine and feces can be easily released from the body. The only and the best possible treatment of this is Pelvic Floor Exercises, which will relax the muscles to a large amount. It will also play an important role in sexual function and will help to reduce the amount of pain during it. On the other hand, during pregnancy, these muscles support the baby and assist in the birthing process. Weak Pelvic Muscles can cause the following issues:

  • Incontinence
  • Uncontrollable passing of wind
  • Painful sex
In this way, Pelvic Floor Exercises are proven as a conservative treatment or preventive for pelvic organ prolapse. Studies have proved that these exercises reduce the frequency and severity of Weak Pelvic Muscle symptoms. So, you must try these five exercises for better muscles.

Pelvic Muscle Training, or Kegels, is a practice of contracting and relaxing your Pelvic Floor Muscles. This type of workout is very supportive and helpful, especially for those women who experience urine leakage due to sneezing, laughing, jumping, or coughing. A great advantage of Kegels is that there is no need for any equipment. Just identify the right muscles. And the easiest way to do this is to stop urination midstream. To perform Kegels, contract these muscles and hold a count of five and then release them. Repeat the process ten times a day. It is advised that a set of three Kegels per day is enough.

A squat is one of the most powerful workouts for increasing the strength of a person. It engages the largest muscles in the body and has one of the largest payoffs in terms of strength improvement. In this type of workout, a barbell is the only equipment that is needed. Stand in an upright position, feet slightly wider than shoulder-width apart and toes slightly pointed out. And if you are using a barbell, it should be rested behind your neck on the trapezius muscles. Do the same steps as you do while sitting on the chair. In other words, bend your knees and push your hips back. Also, keep your chin tucked and neck neutral. Complete the revolution of 15 times and then take complete rest. Similarly, there are two other exercises available that you must do to keep your Pelvic Muscles strong.  These two are:
  • Split Tabletop
  • Bridge
Both of these workouts should be done consistently and it must be implemented as prescribed by your trainee or health advisor. For more information, you can contact us at any moment.  

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