5 Simple Exercises to Strengthen Pelvic Floor Muscles

Between juggling your family and/or career responsibilities, you may have 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 may help center your nerves, strengthen your pelvic muscles, and promote your sexual health, inspiring increased connectivity between you and your partner.

Why Do Pelvic Wall Exercises Strengthen Your Pelvic Muscles?

Doing pelvic wall and pelvic floor exercises offers a few benefits. These exercises target and fortify the muscles that support the uterus, bladder, and bowel and play a pivotal role in enhancing core stability and overall pelvic health. But, beyond physical well-being, these exercises hold the potential to transform intimacy.

By regularly working on your pelvic muscles, you can foster a heightened sense of pleasure during moments of intimacy, while simultaneously reducing discomfort or pain that you may experience. This dual benefit not only deepens the connection with your partner but also elevates your sense of empowerment and confidence.

5 Pelvic Muscle Exercises for You to Practice

Through these exercises, you're taking steps to nurture your body's intricate balance and opening doors to a more harmonious and satisfying sexual experience.

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. 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 helps to stabilize your pelvic floor.

Kegel Exercises

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.

Wall Squat

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 to get the most out of this pelvic muscle exercise.

Child's Pose

A common pose in most yoga practices, the 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.

Bridge

First lay on your back, preferably on a yoga mat. 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 to get the most out of the exercise and don't forget to breathe!

Strengthening Pelvic Muscles: Nurturing Wellness and Intimacy

The exercises outlined in this blog, from the Reclined Bound Angle to Kegels, Wall Squats, Child's Pose, and the Bridge, form a toolkit for fostering pelvic strength, flexibility, and connection.

These exercises aren't just a routine; they're self-care. Practicing these pelvic muscle exercises can enhance your body and the intimacy shared with your partner.

As you commit to these exercises, you're not merely strengthening your pelvic muscles; you're nurturing a harmonious interplay between body and mind. Start taking "you-time" and incorporate these pelvic exercises into your routine in whatever way that works for you. Whether you practice daily, weekly, or simply whenever you can, you will start to see the benefits of these pelvic muscle exercises if you only take the time to do them.

Resources

Mayo Clinic (2022), Kegel exercises: A how-to guide for women

UT Physicians (2021), Three exercises to strengthen your pelvic floor

Pelvic Health and Rehabilitation Center (2021), 5 Ways to Relax Your Pelvic Floor!

The Woman's Center (2023), 5 Ways to Strengthen Your Pelvic Floor

Hudson Valley Physical Therapy (2022), Four yoga poses to help ease pelvic pain