Pelvic floor health is a frequently overlooked aspect of overall well-being, especially for women. However, too few women know that strong, healthy muscles in the pelvic region support functions like urination, bowel movement, and even sexual intercourse and childbirth.
Consequently, only a few practice pelvic floor exercises until they start needing pelvic floor therapy, when it’s best done preventively. In doing so, you avoid issues like pelvic pain, urinary incontinence, or other disruptive problems later on.
In this article, we’ll learn exactly how important pelvic floor exercises are in women’s reproductive well-being and give you easy-to-do exercises you can practice at home.
Preparing for Pelvic Floor Exercises at Home
Good pelvic floor exercises start with good preparation, so you target the right muscles and practice the moves effectively. To do this, you’ll need to:
- Find and set up a comfortable environment for moving. This space should be large enough so you can stretch without limitations and be free from distractions. Calm environments will let you concentrate on your pelvic region and practice effectively.
- Locate and engage your pelvic muscles. Imagine you’re stopping urine flow in your body—these are the muscles you’ll need to engage during exercises.
- Dress for a workout. Wear loose clothing, and consider using a yoga mat for comfort if you’ll be on the floor. Breathing techniques are also helpful; practice deep, slow breaths to relax and center yourself before beginning.
- Map out a regular practice schedule. Consistency is key to seeing results. Try creating a schedule and an exercise journal to track your routine and progress. The more visual you make these, the more intentional the practice will feel, and you’ll sustain motivation.
It’s time to move once you’ve crossed everything in your preparation checklist. In the next section, we’ll describe pelvic floor exercises you can easily do at home.
Core Pelvic Floor Exercises to Try at Home
Each exercise below targets a unique aspect of pelvic floor strength, flexibility, or relaxation. Incorporate these exercises into your routine to maintain pelvic health and address specific concerns.
Squats
Squats build strength in the lower body and support the pelvic region. Stand with feet shoulder-width apart, toes pointed slightly outward. Lower into a squat as if sitting back into a chair, keeping your chest lifted and knees aligned over your toes.
Aim for a comfortable depth; hold briefly, then rise slowly. Squats work the glutes, core, and pelvic floor, promoting overall stability. If you’re a beginner, you can start with shallow squats, gradually increasing depth and intensity over time by carrying weights.
Kegel Exercises
Kegels are foundational for pelvic floor strength. To perform Kegels, you’ll need to:
- Sit or lie down in a comfortable position. Find yourself on your mat and align your focus on the muscles you need to target.
- Tighten your pelvic floor muscles. These are the muscles you use when trying to stop urine flow. You’ll hold this move for five seconds, then relax for the same duration.
- Repeat this movement 10 to 15 times. Once you finish one round, you can aim for two to three more sets, repeating the tightening motion and releasing 10 to 15 times.
Kegels are highly beneficial for urinary control, reducing leakage, and supporting pelvic organs. Try increasing hold times or performing Kegels in different positions, like standing, as you progress.
Glute Bridges
Glute bridges, as you can deduce, target your glutes and core—surrounding muscles supporting pelvic stability.
To do this, lie on your back with your knees bent and feet flat on the floor. From here, you’re going to engage your pelvic floor and lift your hips towards the ceiling, creating a straight line from shoulders to knees. Hold this pose for a few seconds, then lower slowly, controlling the downward movement of your lower back and glutes.
Repeat this move 10 to 15 times, aiming for two to three sets. You can progress by holding a light dumbbell against your pelvis or sustaining the hold for longer than a few seconds.
Deep Breathing and Diaphragmatic Exercises
Diaphragmatic breathing supports pelvic floor relaxation. Lie on your back, place one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly rise, then exhale slowly. This technique helps relax and engage pelvic muscles naturally, which can be particularly helpful in relieving tension or stress.
Creating a Sustainable Pelvic Floor Routine
Building a sustainable pelvic floor routine means starting small and building gradually. Begin with 5-10 minutes each day, focusing on one or two exercises, then increase the time or exercises as you feel stronger.
Even if brief, regular practice is more effective than occasional intensive sessions. Set realistic goals and keep track of your progress to stay motivated. For the best results, consider combining these at-home exercises with guidance from a pelvic floor specialist, especially if you experience discomfort or have specific concerns.
A professional can provide personalized tips and help you achieve long-term pelvic health.
Building Pelvic Floor Strength for Well-being
Pelvic floor exercises have been far too overlooked when discussing women’s reproductive health. But with this guide, you can start integrating it into your routine to build strength and maintain optimal functioning of the organs within the pelvic region for as long as possible.
In a preventive context, these exercises should help you achieve precisely that. But if you’ve been experiencing sharp, shooting pain or you notice symptoms of pelvic floor issues like urinary or bowel incontinence, speaking to a pelvic floor therapist is recommended.
Should you need help reaching a specialist, our OB-GYNs at Northside/Northpoint can help you connect with one. Give us a call today, and we’ll arrange a consultation date for you.
