As women, we know that having a strong pelvic floor is essential for our overall health and wellness. It’s the group of muscles that supports our uterus, bladder, and rectum. But did you know that there are more ways to strengthen your pelvic floor than just doing Kegels? In this article, we’ll explore some fun and effective ways to keep your pelvic floor in top shape.
1. Yoga
Yoga is a great way to strengthen your pelvic floor muscles. Certain poses like Bridge Pose, Triangle Pose, and Pigeon Pose can help to activate and engage these muscles. The practice of yoga also helps to improve posture, which can help reduce stress on the pelvic floor.
2. Pilates
Pilates is another effective way to strengthen your pelvic floor. The focus on core strength in Pilates means that your pelvic floor muscles will also be targeted. The exercises also help to improve flexibility and balance, making them an ideal way to support your overall fitness.
3. Pilates
Dance is a fun and engaging way to work out your pelvic floor muscles. Belly dancing, in particular, is known for its ability to activate and engage these muscles. Plus, it’s a great way to express yourself and boost your confidence.
4. Weightlifting
Strength training is another effective way to keep your pelvic floor strong. When you lift weights, you engage your core muscles, including your pelvic floor. Just be sure to start with light weights and gradually increase the weight as your strength improves.
5. Biofeedback
Biofeedback is a technique that uses technology to help you understand and control your pelvic floor muscles. Sensors are placed on your pelvic muscles, and you’re given feedback about how well you’re contracting and relaxing them. This technique can be especially helpful for women who have trouble with Kegels or want to take their pelvic floor workout to the next level.
The benefits of having a strong pelvic floor go beyond just preventing urinary incontinence. A strong pelvic floor can improve sexual function, reduce the risk of pelvic organ prolapse, and support the spine and hips. Plus, strong pelvic muscles can even lead to more intense orgasms!
Incorporating these fun and effective techniques into your workout routine is a great way to keep your pelvic floor muscles strong and healthy. Give them a try and see the difference for yourself!
Sources:
- “Pelvic Floor Muscle Training Exercises” – Mayo Clinic
- “The benefits of Pilates for pelvic floor dysfunction” – Pelvic Floor Physiotherapy
- “Belly dance – A new form of exercise to reduce the symptoms of urinary incontinence in women” – National Library of Medicine
- Does regular strength training cause urinary incontinence in overweight inactive women? A randomized controlled trial – National Library of Medicine
- “Overview of Biofeedback” – WebMD
