Your pelvic floor muscles have a bigger impact on your health than you may realize — from bladder and bowel control to stability in your hips and trunk. Luckily, there are different types of exercises you can perform to activate and engage your pelvic floor muscles, which is good for your overall health.
The team at The Center for Women's Health specializes in women’s health and takes pride in providing her patients with comprehensive information about health and wellness. This includes sharing exercises for your pelvic floor muscles so you can experience the many benefits of a strong pelvic floor.
What are pelvic floor muscles?
Your pelvic floor muscles are located at the bottom of your pelvis and provide support for your bladder, bowel, and uterus and stability for your trunk. They help control bodily functions such as urinating, passing gas, and bowel movements.
Your pelvic floor muscles also play a crucial role in sexual function. This group of muscles contracts when you experience an orgasm.
And when you’re pregnant, it’s the job of your pelvic floor muscles to support your baby and assist during birth.
What are some examples of pelvic floor muscle exercises?
There are specific exercises that you can perform to strengthen your pelvic floor muscles. Some of these exercises include:
Kegel exercises involve contracting and holding your pelvic floor muscles. To perform kegels, focus on tightening the muscles that control your urine flow, and hold them tight for 3-5 seconds before releasing. You can do this exercise sitting or standing.
Bridges are easy to perform and are a great way to target your glutes and pelvic floors muscles. For this exercise, lie face-up on the floor with your feet flat on the ground and knees bent. Then inhale, push through your heels, and thrust your hips up toward the ceiling.
Squats are a common and highly impactful exercise. To properly perform a squat, stand with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward. Then bend your knees and allow your buttocks to lower toward the floor. Once your thighs are parallel to the ground, stand back up while keeping your weight on your heels.
Our team can assist in providing more guidance on targeting your pelvic floor muscles through exercise.
What are the benefits to pelvic floor muscle exercises?
Ask any gynecologist, and they’ll tell you that exercising your pelvic floor muscles can have a big impact on your health. Some of the benefits of pelvic floor exercises include:
- Improved bowel and bladder control
- Decreased risk of vaginal prolapse
- Enhanced recovery from gynecological surgery and childbirth
- Intensified sexual stimulation and orgasmic potential
If you’re interested in learning more about your sexual health, or if you are searching for a compassionate and knowledgeable OB/GYN, call us today or schedule an appointment online for a consultation with The Center for Women's Health.