Did you know that there is a muscle group that many gym trainers often overlook? Yes, the pelvic floor muscles. Just like any other muscles, these need regular workouts to stay strong and work properly.
Women, in particular, depend on the pelvic floor muscles supporting the rectum, uterus, and bladder. These muscles are essential for maintaining urinary and bowel control, sexual function, and core stability. Nonetheless, a lot of women encounter weakening of the pelvic floor at some time in their lives, whether as a result of age, childbirth, or lifestyle choices.
When these muscles are weak, they may lead to issues like urinary incontinence. So, in this blog, we will look for some of the best pelvic floor exercises for women and ways to strengthen them! Continue reading to learn more!
Table of Contents
- How Do I Know If My Pelvic Floor Is Weak?
- Pelvic Floor Exercises For Women
- How Can A Woman Strengthen Her Pelvic Floor Fast?
- Expert's Advice
- The Final Say
- FAQs
- References
How Do I Know If My Pelvic Floor Is Weak?
The pelvic floor muscles are a group of muscles that span the bottom of the pelvis, forming a supportive hammock or sling. These muscles play an important role in regulating bodily functions and activities, including:
- Support pelvic organs like the bladder, intestines, and, in women, the uterus.
- Control of urination and defecation
- Maintaining sexual function
Here are the following symptoms that will indicate that you have weak pelvic floor muscles:
- When you experience any accidental leakage of urine when exercising, laughing, coughing or sneezing.
- When you need to get to the bathroom in a hurry or do not arrive on time.
- In women, it may be felt as a bulge in the vagina or a feeling of heaviness, discomfort, tugging or loosening.
Also Read: Arm Exercises For Women With Workout Routine | ToneOpFit
Pelvic Floor Exercises For Women
Here are the best and most effective pelvic floor exercises for women:
Exercise | Benefits |
Kegels | Strengthens pelvic floor muscles, improves bladder control, and enhances sexual health. |
Bridge Pose | Strengthens the glutes and lower back, improves core stability, and supports the pelvic floor. |
Squats | Strengthens lower body muscles, enhances pelvic floor support, and improves overall strength and balance. |
Pelvic Tilts | Reduces lower back pain, improves core strength, and enhances pelvic floor function. |
Bird-Dog | It improves balance and stability, strengthens the core and back muscles, and supports the pelvic floor. |
Happy Baby Pose | Stretches and opens hips, reduces tension in the pelvic area, and promotes relaxation. |
Child's Pose | It relieves tension in the back and hips, promotes relaxation, and gently stretches the pelvic floor. |
Heel Slides | Strengthens core and lower body muscles, enhances pelvic floor engagement, and improves flexibility. |
Side-Lying Leg Lifts | Strengthens hip and thigh muscles, supports pelvic floor, and improves stability and balance. |
Wall Sit | Strengthens lower body muscles, enhances pelvic floor endurance, and improves overall leg strength. |
How Can A Woman Strengthen Her Pelvic Floor Fast?
So, how to tighten pelvic floor muscles quickly? Well, some effective ways can help you strengthen your pelvic floor muscles:
1. Do Kegel Exercise
These exercises can stimulate the pelvic muscles and support organs. To do it right, sit comfortably with your knees and feet apart, lean forward and place your elbows on your knees. Breathe evenly and relax your stomach, legs, and buttocks muscles. You can do this in your morning or evening exercise routine.
2. Maintaining A Healthy Weight
Maintaining a healthy weight is the second most important for strengthening pelvic muscles. Being overweight or obese can put a lot of pressure on your pelvic floor organs. If you are overweight or have a sedentary lifestyle, you may be at risk for urinary incontinence or pelvic organ prolapse.
Also Read: Tips For Lower Body Weight Training For Women | ToneOpFit
3. Perform Yoga Position
Yoga can improve your posture and relax your muscles and joints. Along with the pelvic floor exercises for women, you can engage in yoga positions like Setu bandha asana, Tadasana, cat position Utkatasana, etc, to strengthen your pelvic floor muscles.
4. Lower Abs And Core Exercises
You can also practice these pelvic floor muscle exercises for women to tighten your abdominal muscles. Some of the best pelvic floor exercises for women are:
- Mountain climbers
- Reverse crunches
- Bicycle crunch
- Flutter kicks
Also Read: Thigh Workouts For Women To Enhance Definition | ToneOpFit
Expert's Advice
As an expert, I would recommend adding the above-mentioned tips to improve your pelvic areas. You can also practice different yoga asanas like bridge pose, cat pose, tadasana, etc., to maintain muscle flexibility. It's crucial to emphasise the role of maintaining a healthy weight in promoting pelvic health, and this can be achieved through a balanced and nutritious diet.
Health Expert
Lavina Chauhan
The Final Say
The pelvic floor muscles are important, especially for women, as they support organs like the uterus and ovaries. Some beneficial exercises include Kegels, bridge pose, and yoga asanas such as setu bandha asana, Tadasana, cat position, and Utkatasana. Identifying pelvic floor weakness can be done in various ways, and treatments depend on the cause. For weakness due to childbirth or obesity, weight loss and exercise may be recommended, while pelvic floor exercises may help with age-related or other conditions.
FAQs
1. Can stress cause a weak pelvic floor?
Stress can worsen pelvic pain by leading the pelvic floor muscles to contract actively. If these contractions were repeated frequently, it could lead to straining or weakening of the pelvic floor muscles.
2. Is squatting bad for my pelvic floor muscles?
No, squats are good female pelvic floor exercises that can strengthen core muscles and help improve symptoms of a weak pelvic floor.
3. Can a weak pelvic floor cause back pain?
Yes, studies have shown that a weak pelvic floor can lead to trunk instability (an inability to control the core muscles), resulting in lower back pain.
References
- https://www.thewomanscenter.com/blog/5-ways-to-strengthen-your-pelvic-floor
- https://www.pelvicfloorfirst.org.au/pages/how-can-i-tellif-i-have-a-pelvic-floor-problem.html
- https://www.utphysicians.com/three-exercises-to-strengthen-your-pelvic-floor/
- https://uk.myinnovo.com/blogs/innovo/5-signs-to-identify-a-weak-pelvic-floor
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
