Several challenges may occur if you have weak pelvic floor muscles. Issues like inability to control bladder functions, pelvic organ prolapse, which can cause organs like the bladder or uterus to shift out of place are some to watch out for. What you can do is strengthen these muscles through exercises like Kegels.
Kegel exercises are a range of pelvic floor muscle exercises, which help strengthen the muscles that support the bladder, uterus, and rectum. They involve a set of contractions and relaxation of these muscles to improve their function. Beneficial for both men and women, they help to improve bladder control, sexual function, and overall pelvic health.
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Kegel Exercise
Here’s how you can perform a basic kegel exercise:
Step 1: Get comfortable into a seated or lying down position.
Step 2: Squeeze or contract your pelvic floor muscles without using your abdominal or thigh muscles.
Step 3: Hold the contraction for a count of 3-5 seconds.
Step 4: Relax your pelvic floor muscles for the same duration as the contraction.
Step 5: Do 10-15 repetitions.
Quick Flicks
How to perform quick flick Kegels for strong pelvic floor muscles:
Step 1: Identify your pelvic floor muscles and comfortably sit or lie down on the ground.
Step 2: Quickly contract your pelvic floor muscles, as fast as you can.
Step 3: Similarly, contract them as quickly, releasing the tension in your pelvic floor muscles.
Step 4: Do 10-15 quick flicks in a row
Bridge Pose
Here’s how you can perform a bridge pose:
Step 1: Start by lying flat on your back.
Step 2: Bend your knees and place your feet flat on the floor, hip-width apart, close to your buttocks.
Step 3: Lift your hips off the ground by pressing your feet into the floor.
Step 4: Hold this bridge position for a few seconds and then, lower your hips back down to the floor slowly.
Heel Slides
Here’s how you can perform easy heel slides:
Step 1: Lie flat on your back on an exercise mat, with your legs extended and your arms resting by your sides.
Step 2: Begin by bending one knee, keeping your foot flat on the floor.
Step 3: Slide the heel of your bent leg along the floor towards your buttocks, with your foot in contact with the floor.
Step 4: Gently extend your bent leg back to its initial position, fully straightening it along the floor.
Step 5: Perform the same movement with your other leg by bending the opposite knee and sliding that heel toward your buttocks.
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Squats
Here’s how you can perform squats:
Step 1: Stand with your feet shoulder-width apart, toes pointing slightly outward.
Step 2: Simultaneously, bend your knees and hips and maintain a straight back.
Step 3: Lower yourself until your thighs are parallel to the ground, or as far as is comfortable for you.
Step 4: Push through your heels and straighten your knees and hips to return to the starting position.
Step 5: Do 10-15 repetitions.