Strengthen Your pelvic floor muscles: Quick exercises for better health

Some easy exercises to strengthen your pelvic floor muscle as suggested by expert. (Image: Canva)

Before delving into exercises, it's crucial to understand the pelvic floor's role. This group of muscles supports the bladder, uterus, and bowel, playing a vital role in controlling urination, bowel movements, and sexual function, says Mumbai-based urogynecologist Rishabh Rao. Weak pelvic floor muscles can lead to issues like urinary incontinence and pelvic organ prolapse. Here are some easy exercises to strengthen your pelvic floor muscle as suggested by Rao.

Kegel exercises: Kegels are perhaps the most well-known pelvic floor exercise. To perform them:

-Sit or lie down comfortably.

-Tighten your pelvic floor muscles as if you're trying to stop the flow of urine.

-Hold the contraction for 5-10 seconds, then relax.

-Repeat this 10-15 times, three times a day.

Bridge: The bridge exercise not only engages the pelvic floor but also targets the glutes and core muscles.

-Lie on your back with knees bent and feet flat on the floor.

-Tighten your pelvic floor muscles.

-Lift your hips off the floor until your body forms a straight line from shoulders to knees.

-Hold for a few seconds, then lower back down.

-Repeat 10-15 times.

Squats: Squats are excellent for overall lower body strength and also engage the pelvic floor muscles.

-Stand with feet shoulder-width apart.

-Engage pelvic floor muscles.

-Lower into a squat position, as if sitting back into a chair.

-Keep knees aligned with ankles and back straight.

-Rise back up to standing.

-Repeat 10-15 times.

Pelvic tilt: Pelvic tilts help improve pelvic alignment and strengthen the core muscles.

-Lie on your back with knees bent and feet flat.

-Tighten pelvic floor muscles and gently tilt pelvis upwards, flattening the lower back against the floor.

-Hold for a few seconds, then release.

-Repeat 10-15 times.

Deep breathing: Deep breathing exercises coordinate breath with pelvic floor muscle engagement.

-Sit or lie down comfortably.

-Inhale deeply through your nose, allowing the abdomen to rise.

-Exhale through your mouth, engaging pelvic floor muscles and lifting them upwards.

-Repeat for several breaths, focusing on coordination.

-Remember to breathe steadily and avoid holding your breath.

Remember, Consistency is key, so aim to perform these exercises regularly. If you have any concerns or uncertainties, consult with your doctor for personalised guidance. Take control of your pelvic health and improve your quality of life starting today.