Pelvic floor muscles are a collection of muscles found in both males and females. These muscles are commonly found in pelvic organs, like the bladder, vagina, rectum, urethra, and uterus.
Why Is Stronger Pelvic Floor Important?
It is the most sensitive muscle that needs attention and treatment. The pelvic floor muscles are essential for the pelvic organs and protect their functions. Pelvic floor muscles are also responsible for safeguarding sexual wellbeing and other workings of other organs. These muscles support the hips and spine when you do various actions like running, swimming, etc.
Pelvic floor muscles get weaker during pregnancy and delivery, causing various issues and pain. Other causes of weak pelvic muscles are sexual abuse, heavy lifting, and prolonged sitting habits that affect the abdomen.
Furthermore, many conditions and illnesses lead you to pelvic floor disorders such as constipation, endometriosis, obesity, coughing, menopause, and much more. The pelvic floor muscles need treatment at the right time. So, try to work on tightening your muscles with the help of exercises.
Why Strengthening The Pelvic Floor Is Important?
Strengthening make muscles strong and function better. Your body consists of different muscles and needs to be strengthened. The strengthening supports and improves the progress of your pelvic organs like bowel, vagina, uterus, bladder, etc. Additionally, it assists in controlling urine, bowel, and bladder. If your pelvic floor muscles work better, you will live a better life.
If you have strong pelvic muscles, you can reduce back pain and better control urinary function. You will also improve your sex life and fulfill your sex desires.
Numerous studies explain the link between pelvic floor working and sexual function in men. Research has also shown that exercise and physical therapy enhance various issues like ejaculation issues or dysfunction.
Exercising your pelvic floor muscles can improve your sexual functions and sex life. The pelvic floor muscles can be treated with exercises, but sometimes people need therapy or medical treatment.
Is Exercise Helps In Tightening The Pelvic Floor Muscles?
You can make the pelvic floor active anytime, but choosing the right exercise that properly engages your pelvic floor muscles and keeps your muscles strong is essential. Various activities activate pelvic muscles.
Various programs can improve your condition, known as the hypotonic pelvic floor, which means you have weak pelvic muscles and need improvement. When you target and strengthen the pelvic muscles, it results in strong and active pelvic muscles. Alex Miller’s Pelvic Floor Strong is such a program to strengthen the pelvic floor muscle with the help of exercises. You can find more about this program from this in-depth review.
Weak Pelvic Floor can be happened to any person, male or female and show various signs like urine leakage, lower back pain, etc. Exercise makes this condition better and helps to improve pelvic functions like improving bladder and bowel control. Some other benefits are pelvic floor exercises are fast healing after prostate surgery, rapid healing after delivery, lessening the chance of vaginal prolapse, and rectal prolapse.
However, if you have gone through any surgery, have any medical condition, recently delivered a baby, you should consult a doctor before starting any exercise because these above conditions are sensitive.
Do you want to know about exercise that tightens pelvic floor muscles? Here are some exercises you can do to improve your pelvic floor muscles. Exercises are the safest way to strengthen your pelvic floor muscles and keep your overall health better. So, what are you waiting for? Start your journey!
Kegel is an exercise that focuses on improving and stretching the pelvic floor muscles and enhancing the functions of pelvic organs.
How to do exercise:
- Sit on the floor properly, close your eyes and concentrate on your muscles that control your urination flow.
- Squeeze the pelvic muscles as much you can.
- Stay in the same position for 3 to 5 seconds. Due to this exercise, you will feel tightening muscles.
- Slowly loosen muscles and wait for a few seconds.
- Do ten reps of this exercise.
- So this exercise all help you strengthen the pelvic floor muscles.
According to various studies, squats can assist in strengthening the pelvic floor muscles and are mainly focused on your lower body, like hips, thighs which improves your posture. Make yourself comfortable with the Kegel pose (try it in the bridge pose). Once you are comfortable with the poses, go on a higher level.
How to do squats?
- Stand on the floor, open your feet apart, come in a chair position.
- Keep your back straight; keep your knees and toes parallel to each other.
- Go down and try to bring your hips toward the floor, going down as much as possible, but don’t force yourself.
- Concrete on engaging your hips and the pelvic floor muscles.
- Come to the initial position and repeat the exercise for ten reps.
- Simple squats are best to target your pelvic floor muscles.
Bridges mainly target your hips and enhance pelvic organ functions and keep your pelvic floor muscles strong.
How To Do Bridge?
- Lie down on the floor and keep your knees bent. Open your leg a little.
- Keep your arms on the floor on the side, put your palm on the floor.
- Now lift your hips
- Engage hip and the pelvic floor muscles, keep them tightened and come down slowly.
- Do this exercise 10 times, and if you feel comfortable, add two sets more.
As much as you target the pelvic floor muscles, your muscles progress better. It is an easy exercise, and you can also do it on the bed or before you go to sleep.
Squeeze And Release
This exercise works instantly and improves pelvic floor muscles faster.
How to do it?
- Sit on the floor in a relaxed position
- Visualize the pelvic floor muscles
- Tighten the pelvic floor muscles as much as possible and release them slowly without any contraction.
- Hold for 3 to 5 seconds
- Do the exercise 10 to 20 times and add two sets more
- Exercise not only helps the pelvic muscles to get stronger but all keep your overall body healthy.
What Exercises Should Avoid?
Various exercises are not suitable for people who have weak pelvic muscles, making the pelvic muscles more vulnerable.
Here are some exercises you should avoid:
- Lifting heavyweight
- Jumping, running, and high-intensity exercises.
- Sit-ups and leg lifts.
So, do exercise regularly and add exercise that boosts your pelvic floor muscles. Don’t control your urination during a workout. If you have signs of the pelvic floor muscles, go to the doctor and ask about treatment.
People with pelvic floor muscles issues might face difficulty doing the exercises initially, but with time muscles can perform. It is essential to work on your pelvic floor muscle as these muscles play a crucial role in our body, and exercises are the best solution to tighten pelvic muscles. Exercises not only treat illness but keep your body fit and protect you from various illnesses.
Try to exercise with more focus and courage to achieve your desired goals. If you cannot do exercises, consult a physical expert for help and do exercise according to their plan.
Keep exercising and stay healthy!