Strengthen your pelvic floor muscles with these tips.
Updated: Apr 24
Do you pee while jumping rope or even sneezing? Urinary incontinence and pelvic organ prolapse are common pelvic floor problems that affect women who have recently given birth. The good news is that these problems can be resolved by strengthening the pelvic floor muscles, which can be accomplished through a variety of exercises and methods.
Kegels are among the most effective pelvic floor exercises. Kegels can be performed anywhere, at any time, and entail tightening and relaxing the pelvic floor muscles. Just contract your pelvic floor muscles as if you were trying to stop the flow of pee to do a Kegel. The contraction should be held for 5–10 seconds, followed by a 5–10 second relaxation period. Several times per day, perform this exercise for 10 to 15 reps.
The bridge is another pelvic floor exercise. Lie on your back with your knees bent and your feet flat on the floor to do a bridge. Using your glutes and pelvic floor muscles, raise your hips up toward the ceiling. Hold for a short while, then lower yourself back down. Repeat for 10-15 reps, several times a day.
Squats can also be an effective way to strengthen the pelvic floor muscles. Standing with your feet hip-width apart, squat while keeping your knees over your ankles by lowering yourself into a sitting position. Squeeze your glutes and pelvic floor muscles as you stand back up. Many times a day, repeat for 10 to 15 times.
Pelvic floor exercises have several advantages, particularly after childbirth. These muscles can be strengthened to help prevent common postpartum problems like pelvic organ prolapse and urine incontinence. Exercises for the pelvic floor can also help with posture, back discomfort, and sexual function and enjoyment.
Be patient and persistent with your exercises because it could take a few weeks or even months to see a noticeable improvement in pelvic floor strength. See a physical therapist who specializes in pelvic floor rehabilitation if you're struggling with these exercises or have persistent pelvic floor problems.
In conclusion, women can greatly benefit from pelvic floor exercises like Kegels, bridges, and squats, especially after having a baby. By strengthening the pelvic floor muscles, these exercises can help treat conditions including pelvic organ prolapse and urine incontinence. By include these exercises in your regular routine, you can strengthen your pelvic floor and avoid peeing accidentally.