The majority of us know that Kegel exercises are a great option to help strengthen the pelvic floor muscles. Like your core, your pelvic core muscles provide stability to your bladder, bowel, and uterus. If you find yourself struggling to hold in your pee (and may have an accident*) or have painful sex and can’t relax, the exercises shown below would be great for you to incorporate into your workouts.
These 3 exercises will not only strengthen your pelvic floor muscles, but can also release tension in your hips, hamstrings plus give you a nice booty. Do these exercises whenever you have the time and at your own pace.
What you need: a yoga mat & a towel.
Time: about 10-12 minutes.
Here are the 3 best exercises:
- Glute bridge
- Front, Side & Back lunges (can use a chair for balance)
- Bird dog
Glute Bridge can help to build the core and increase lower body strength.
How to: Lie flat on your back with knees bent towards the sky and feet flat on the floor. Lay hands by your side with palms facing down. Lift your hips up, towards the sky, lifting butt off the floor. Pause for 2 breaths and bring back down. Do 8-10 reps.
Front, Side, and Back Lunges lengthens & increases all the muscles of legs, butt and core. Lunges can help to build up balance, coordination, stability & may even help reduce the appearance of cellulite.
- Front lunge: Step forward with one leg and bend the knee at a 90-degree angle. Bend your back knee until it almost touches the floor while keeping your torso straight. Try to keep the weight in your heels, then push back to start position. Do 8 reps. Alternate each leg.
- Side lunge: Take a big step to your left side side. Lower your left leg, as if you are doing a squat, until knee is bent (close to a 90-degree angle). Try to keep the weight on your heels, then push back to start position. Do 8 reps. Alternate each leg.
- Back lunge: Reverse of front lunge. Instead of stepping forward, step back. Do 8 reps.
Bird Dog exercise focuses on the core & balance. Your pelvic floor should help to keep your body stable.
How to: Kneel on the floor, hip width apart and place hands firmly on the group, shoulder width apart. Lift one arm first then lift the opposite leg up. You should form a straight line. If your back hurts, raise your leg to where you feel comfortable. Hold for a few seconds and return to starting position. Aim to do 5 reps on each side.
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*If you are struggling holding in your pee, it is known as urinary incontinence. Performing Kegel exercises regularly along with a proper diet may decrease the symptoms of urinary incontinence and overactive bladder (frequent peeing). Our bladder strengthening supplement, Rejoice Plus® should be used in conjunction with Kegels & a diet change. Rejoice Plus®, Kegels, & a diet change also can help with nocturia (having to pee a lot at night) by strengthening the bladder muscles.
Sources:
https://www.prevention.com/fitness/g20434818/strengthen-your-pelvic-floor/
https://www.coreexercisesolutions.com/articles/best-pelvic-floor-exercises/
Unsure if you have overactive bladder? WebMD created this questionnaire.
