The pelvic muscles support the bladder, bowel, and uterus; playing an important role in sexual function and childbirth, according to Healthline.
Pelvic floor exercises are an excellent solution for strengthening these muscles. They can also help improve conditions like urinary incontinence and pelvic organ prolapse.
Want to learn more? The experts at Avant Gynecology explain the benefits of pelvic floor exercises.
The Benefits of Pelvic Floor Exercises
Here are some of the primary benefits of performing pelvic floor exercises:
- Increases pleasure and reduces pain during sex
- Makes the child birthing process easier and decreases chances of incontinence after childbirth
- Makes passing urine and feces through the body easier
- Prevents pelvic floor prolapse
- Help treat urinary incontinence
- Strengthens support for your baby while pregnant
Why Do These Exercises?
For women experiencing urinary incontinence or pain during sex, pelvic floor exercises are often recommended by medical experts to help resolve these issues. Research also suggests that these exercises reduce the frequency and severity of symptoms of pelvic floor prolapse.
Even if you are not experiencing any of the conditions mentioned above, pelvic floor exercises are still beneficial for your overall health and should be an integral part of your daily exercise.
Types of Pelvic Floor Exercises
Below are three of the most common exercises that can help strengthen your pelvic floor muscles:
Kegel: The most popular form of exercise for the pelvic floor muscles are Kegels. To do these, you will need to contract the pelvic floor muscles, hold for five seconds, then release for five seconds. Repeat this exercise at least 3 times a day in sets of 10.
Squats: Besides strengthening your quads and hamstrings, squats also strengthen pelvic floor muscles. To do a squat, stand upright with your feet shoulder-width apart, bend your knees like you’re about to sit down in a chair, and push yourself back up. Repeat this exercise 3 times a day in sets of 10.
Bridge: Bridges are primarily performed to strengthen the buttocks, but can also help the pelvic floor muscles. To do a bridge, lie down on the floor with your knees bent at a 90-degree angle. Push your hips off the ground by squeezing your glutes and your pelvic floor muscles. Hold this for at least three seconds, then slowly release it back to the ground. Repeat this exercise at least 3 times a day in sets of 10.
If you have any questions or want to learn more about pelvic floor exercises, reach out to the experts at Avant Gynecology on our website or by calling us at (404) 352-2850.