Pelvic Muscles Need Exercise Too
The pelvic muscles are not clear to the naked eye. But like the abs and arms, pelvic muscles need exercise too. The pelvis start with a group of muscles called the levator ani and the coccygeus. Together, these muscles look like a sling or hammock and have important jobs in the body.
The role of the pelvic muscles
The muscles in the pelvis support the organs in the pelvic diaphragm. Additionally, pelvic muscles help control bladder and bowel movements. For women, the pelvis holds the growing fetus during pregnancy. Of course, pelvic muscles support sexual health and pleasure. So to keep the muscles strong, try the following five exercises.
1. Lean with wall squats
Wall squats impact the glutes, abs, calves, hamstrings and pelvic muscles. Stand straight with the back against a wall. Without lifting the back off the wall, bend knees to 90 degrees. Wall squats are like sitting in an imaginary chair. Squeeze the core and pelvic floor muscles, holding for 30 seconds for 3-5 sets.
2. The secret kegel exercise
Kegels are easy and beneficial exercises for the pelvic floor. Simply contract and relax the pelvic muscles. Properly locate the pelvic floor by picturing the muscles used to stop urinating. Squeeze and hold these muscles for the first rep. The pelvic floor rises up and inwards. Hold for 5 seconds then release. Repeat the exercise for 3 sets of 10-15 reps. Do this kegel regimen daily. Over time, controlling the pelvic floor becomes easier. The best part: kegels can be done anywhere in secret.
3. Crossing the glute bridge
The glute bridge begins by laying flat on the floor with the hands flat and knees bent. Slowly raise the hips to the sky, keeping the upper back, neck, and shoulders on the floor. Hold for 5 seconds then slowly bring the hips back to the floor. The glute bridge exercises the glutes, back, hamstrings and pelvic floor. Try 10-12 reps for 3 sets.
4.Slide into side plank
Planks are a part of many core routines. The pelvic muscles form part of the core. To perform a side plank, assume a push-up position. Then turn onto the right side, feet stacked on each other. Rest on the right forearm to support the upper body. Hold the position. Aim for 30-60 seconds while squeezing the pelvic floor and abs. When time is up, switch sides. Remember to keep the head and spine in a straight line.
5. Try the table top
The table top is like the wall squat, except the starting position is flat on the floor. From the floor, lift the feet and bend knees at 90 degrees. Hold the position for 30 seconds while squeezing in the abs and pelvis. For a more intense exercise, inhale and separate the thighs as wide as possible. Then exhale and bring the thighs back together. Do 10-12 reps.
Improve quality of life
Muscle health improves, avoiding conditions like pelvic organ prolapse. Strengthening the pelvis also improves bladder control. Doctors recommend maintaining a pelvic exercise routine, particularly for pregnant women. A strong pelvis aids both delivery and recovery. Try these 5 exercises to strengthen the pelvis. Strong pelvic muscles can immediately improve quality of life.
