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Three Exercises for the Pelvic Floor

by Bunny Hump on November 23, 2019

Both women and men have a pelvic floor. The pelvic floor is a set of muscles that support the pelvic organs including the bowel, prostate in men, the bladder, vagina and uterus in women. The pelvic floor helps in urinary control, sexual function and continence. The pelvic floor muscles are the muscles that would stop you from urinating or tighten when you are having an orgasm. More women suffer from Pelvic floor disorder than men at any given age with many being under the age of 40.

Practically, you can locate the pelvic floor easily. Take a deep breath and squeeze the muscles that you use to stop your stream of pee, hold them in. As you exhale, release the muscles. The muscles that you have just engaged make up your pelvic floor.

While having sex, relaxing and contracting the pelvic floor can feel so good. Women can squeeze the muscles around the penis or dildo and men can pulse their penis by releasing and engaging these muscles. Being aware of the pelvic floor muscles during sex an incredible mindfulness practice and more connection between partners. When having sex, try to pay attention to this area. You will realise you relax and tense a lot. The fun part is when you know its importance and try to play around with it at intervals.

What does the pelvic floor do?

The pelvic floor muscles wrap and control the bladder and the rectum. When your body experienced abdominal pressure, these muscles tighten around your anus and urethra preventing leakage. Similarly, these muscles have to contract and relax to allow us to have bowel movements and urinate easily. The pelvic muscles are also important during sexual intercourse for women and men. In women, voluntary squeezing of the pelvic floor contributes to arousal and sexual sensation and in men, the pelvic floor is important in both erectile function and ejaculation.

During pregnancy, the pelvic floor muscles in women provide support for the baby and assist in the process of delivery. The pelvic floor is also connected to the hips and pelvis which means that it is important instability. If you are training your core, make sure to include the pelvic floor.

Signs of a weak pelvic floor include the accidental passing of wind, issues with bladder control, pain in the pelvis of while having sex.

Pelvic floor exercises are easy and you can do them anytime and anywhere. Below are the simple exercises that you can do to strengthen your pelvic floor

  1. Kegels are great for the Pelvic Floor

Doing Kegel muscles can help strengthen your pelvic floor muscles. They help prevent and manage physical problems such as incontinence. These exercises help tighten and hold your muscles. This exercise of good for both women and men. The Kegel exercise includes the following steps:

  • Get into a comfortable position, close your eyes and visualise the muscles that control the urine flow
  • Contract and tighten the muscles as much as possible
  • Hold this for about 5 seconds and you should feel like these muscles are tightened
  • Release the muscles and rest for several seconds
  • Follow the above steps up to ten times
  • You can do this process why standing, lying down or crouching on all fours.
  • Check Out Pelvic Floor Excercisers
Kegel
  1. Squats

Squats engage the largest muscles in the body and have one of the biggest payoffs in terms of improving strength. Before performing this exercise, ensure that your form is solid before you exert any resistance.

  • Stand upright with your feet apart slightly wider than your shoulders.
  • Bend your knees, pushing your butt and hips back as if you want to sit on a chair. Go as low as possible, but also maintain comfortability. Keep your back straight and lean slightly forward. Keep your weight in your heels and knees
  • Pay attention is contracting the butt and pelvic floor while coming back to an upright position
  • Complete 10 reps while resting and doing more sets.
  • Not all squats target the pelvic floor muscles and therefore focus on shallow and narrow squats.

  1. Bridge

Bridge is a good workout for the glutes. If well done, it can activate the pelvic floor muscles. You can do the bridge exercise by following the steps below

  • Lie on the floor and bend your knees at a 90-degree angle. Your feet should be flat, hip-width apart and your arms resting with palms facing down
  • Tighten your pelvic floor and glutes while lifting your hips off the ground several inches. Your body at this point is resting on your shoulders and upper body.
  • Stay in this position for about 5 seconds and return to the initial position
  • Complete 10 reps and 3 sets taking breaks in between sets
Bridge Exercise

In addition to pelvic floor exercises, some everyday activities can help in tightening the muscles. This includes, dopting a proper sitting position, standing upright, and going for walks around the block. Keep yourself hydrated.

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