Best exercises for women: Add squats, Bridge Pose to your workouts for strong core, pelvic muscles

Best exercises: A popular yoga pose, the Bridge Pose helps strengthen the pelvic floor, lower back, and gluteal muscles (Image: Canva)

The bladder, uterus and bowel in women are supported by a group of muscles called Pelvic floor. A strong pelvic floor is essential for a woman’s health as it helps control bladder function, improves sexual health, and aids in post-pregnancy recovery. However, as you age, these muscles weaken, causing issues like incontinence or pelvic organ prolapse.

Other factors that contribute to the weakening of these muscles include pregnancy, obesity, and chronic cough. Like any other part of the body, your pelvic muscles need proper care, says Dr Indramani Upadhyay, MPT (Ortho), HOD, The Center for Knee & Hip Care, Vaishali, Ghaziabad. “Adding regular exercise to your daily routine can help prevent muscle weakening. Certain exercises can keep your pelvic muscles strong. These exercises are particularly beneficial for pregnant women, those experiencing post-menopause, or anyone looking to improve core strength,” she adds.

Pelvic floor exercises help prevent incontinence by strengthening the pelvic muscles, which helps in controlling bladder leaks. “They also support pregnancy and postpartum recovery, aid during childbirth, and help regain strength after delivery. Moreover, these exercises improve sexual function, and satisfaction, and reduce the risk of pelvic organ prolapse, thus keeping pelvic organs in place and preventing discomfort,” says Dr Upadhyay.

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Here are some pelvic floor exercises every woman should practice to strengthen her pelvic muscles:

Bird-dog exercise: It strengthens your core and stabilises the pelvic region. It boosts both core strength and pelvic stability. To perform this exercise, get on all fours with hands under shoulders and knees under hips. Extend one arm forward and the opposite leg backward, keeping your back straight. Hold for a few seconds, then switch sides. Repeat this exercise 10 to 12 times.

Bridge pose: A popular yoga pose, the Bridge Pose helps strengthen the pelvic floor, lower back, and gluteal muscles. To get best results, it is important to do this properly. Lie on your back, and keep your knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging your pelvic floor muscles. Hold for 5 to 10 seconds, then lower gradually. Repeat this exercise 10 to 12 times.

Heel slides: It boosts core-pelvic coordination and strengthens lower abdominal muscles. Also, this exercise is effective for pelvic floor activation. Lie on your back with your knees bent. Slowly slide one heel forward, keeping your core and pelvic muscles engaged. Bring the leg back and repeat with the other leg. Perform 10 repetitions per leg.

Kegel exercise: It helps control bladder function, supports postnatal recovery, and improves sexual health. To perform this exercise, sit or lie down in a comfortable position. The most effective way of doing this exercise is to contract the pelvic muscles, as if you are trying to stop urination. Hold it for 3 to 5 seconds, and then relax. Repeat this exercise 10 to 15 times a day for better results.

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Squats: These popular exercises help build lower body strength and also tone the pelvic muscles. Stand with your feet shoulder-width apart. Lower yourself as if sitting in a chair, keeping your knees behind the toes. Engage your pelvic floor muscles and hold the squat for a few seconds. Rise back up and repeat the exercise 10 to 15 times.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnoses.