Pelvic floor muscles are a group of muscles at the bottom of your pelvis that support important organs like your bladder, uterus, and bowel. For women, these muscles help with things like bladder control, posture, and even sexual health. But over time, they can get weak, especially after pregnancy, childbirth, or just from sitting too much. This can lead to problems like urine leaks, discomfort, or a feeling of heaviness. That is why many women want to make these muscles stronger. The good news is, you do not need a gym or special equipment. You just need to do a few simple exercises regularly. If you are wondering how to strengthen the pelvic floor, these easy moves are a great way to start.<\/p>\n
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How to strengthen pelvic floor?<\/span><\/h2>\nLearn how to strengthen pelvic floor with these 9 best exercises and also improve your overall body posture and strength:<\/span><\/p>\n1. Kegel exercises<\/h3>\n
How to strengthen pelvic floor muscles? <\/span>Kegel<\/a> is one of the best exercises you can try. Kegels are especially helpful for women post-pregnancy, during ageing, or after pelvic surgery, according to StatPearls<\/a>. Plus, they improve bladder control, reduce the risk of prolapse, and even enhance sexual satisfaction, explains Dr Karishma Sanghavi<\/a>, a Sports physiotherapist. Know how to do your go-to moves for pelvic floor strength:<\/p>\n\n- Imagine you are trying to stop the flow of urine midstream. The muscles you tighten are your pelvic floor.<\/li>\n
- Contract and hold them for 5 seconds, then release for 5 seconds.<\/li>\n
- Repeat 10 times, working up to 3 sets daily.<\/li>\n<\/ul>\n
2. Squats<\/h3>\n
\u201cSquats are not just for glutes, but they also activate the pelvic floor and core muscles,\u201d suggests Dr Sanghavi. They can be performed regularly to gain lower body strength and improve balance. Here\u2019s how to do it:<\/p>\n
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\n- Stand with feet shoulder-width apart.<\/li>\n
- Lower yourself as if you are sitting back into a chair, keeping your chest lifted and knees behind your toes.<\/li>\n
- Press through your heels to return to standing. Do 10\u201315 reps.<\/li>\n<\/ul>\n
3. Bridge pose<\/h3>\n
1. Kegel exercises<\/h3>\n
How to strengthen pelvic floor muscles? <\/span>Kegel<\/a> is one of the best exercises you can try. Kegels are especially helpful for women post-pregnancy, during ageing, or after pelvic surgery, according to StatPearls<\/a>. Plus, they improve bladder control, reduce the risk of prolapse, and even enhance sexual satisfaction, explains Dr Karishma Sanghavi<\/a>, a Sports physiotherapist. Know how to do your go-to moves for pelvic floor strength:<\/p>\n \u201cSquats are not just for glutes, but they also activate the pelvic floor and core muscles,\u201d suggests Dr Sanghavi. They can be performed regularly to gain lower body strength and improve balance. Here\u2019s how to do it:<\/p>\n <\/p>\n <\/p>\n\n
2. Squats<\/h3>\n
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3. Bridge pose<\/h3>\n
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