5 Exercises to Help Strengthen Your Pelvic Muscles
By: Zoe Wilder
Between juggling your motherly duties with your obligations as wife, you've got your hands full – but don't forget to take a few moments out of your day to ”take care of you." After all, taking care of yourself helps you better care for your family.
Exercises designed to hone in on the needs of your post-baby body are a great place to start. This routine will center your nerves, strengthen your pelvic muscles and promote your sexual health, inspiring increased connectivity between you and your partner.
Reclined Bound Angle
This yoga pose is done on your back. Lie down, facing up with your knees bent and your feet against the floor. Drop your knees to the side and let the bottoms of your feet connect with one another. Put your arms out by your side with your palms up toward the sky. Breathe deeply with your eyes closed. Start with only a minute or two, then gradually extend your stay for 5 to 10 minutes or as long as you wish. This exercise increases the flexibility of your inner thighs, which stabilizes your pelvic floor.
The best part about kegel exercises is that you can do them anywhere – waiting in line at the post office, watching TV, you name it. First, you locate the target area. These are the muscles you contract when you stop the flow of urine. Then, make sure your bladder is empty. Next, simply squeeze the muscles in your pelvic region for just a few seconds before releasing. Start off doing sets of five before working your way up to 10. Aim to do kegel exercises three times a day.
Find an empty wall in your home or gym. Stand up straight with your back against the wall and your feet in line with your hips. Engage the muscles in the pelvic region as you inhale. Slowly lower your body as if you're going to sit down in a chair. Stay in that position for 10 seconds before returning to the standing position. Release the tension in your pelvic floor. Count to 10 before doing it again. Sets of 10 are recommended.
Child's Pose opens your lower back, giving your pelvic floor the room to stretch as you inhale. You'll need a mat for this exercise. Kneel on your knees with your legs stretched out the width of the mat. Walk your hands forward as you lower the upper half of your body. Then, rest your face on the mat. Hold this position for a minute as you breathe deeply with your eyes closed.
When you're lying on your back, bend your knees and keep your feet flat on the ground in line with your hips. Inhale deeply as you lift your hips and squeeze your pelvic floor for 10 seconds. Then, lower your hips back on the floor and release tension from your pelvis. Do this 10 times. Don't forget to breathe!
About the Author
Zoe Wilder is a writer with a Bachelor of Arts in English literature from the College of William & Mary, and a Master of Social Work from Fordham University. Her work has been published in The Huffington Post,Cosmopolitan, Good Housekeeping, Kinkly, MindBodyGreen, URB,‘SUP Magazine, Vault, Brooklyn Exposed and Thought Catalog.