Strengthening our pelvic floor is not something we should overlook. A strong pelvic floor can create an easier recovery from childbirth, reduce lower back pain, make exercising easier, and so much more. Luckily, you can strengthen your pelvic floor from the comfort of your home with no equipment required. Each of these exercises can be performed in reps of 10. Read on!

Pelvic Floor Exercises

Pelvic Brace

The first exercise you can implement to strengthen your pelvic floor is the pelvic brace. To do this exercise, start on your hands and knees and pull your belly button to your spine. Once you have held this position for a few seconds, you can release the contraction to repeat.

Yoga Ball Tuck

If you have a yoga ball, this next exercise will be easy for you to complete. Sitting up tall on your yoga ball with your feet on the floor, tuck your hips up to your ribs. After holding this contraction for a few seconds, you may release to repeat the exercise.

Deep Squat

The next exercise to strengthen your pelvic floor is a deep squat. With your feet positioned slightly wider than your hips, bend your knees to a squat with the goal of having your hips sit lower than your knees. For this exercise, it is important to keep a straight back and not let your knees turn in towards each other.

Inner Thigh Squeeze

You will need a comfortable surface to lay on for this next exercise, the inner thigh squeeze. Begin this exercise by laying on your back with an object of your choice between your bent knees. This object can be a yoga block, a ball, a pillow, or anything you can squeeze with your knees. With your object of choice between your knees, lift your hips until you form a straight line from your shoulders to your knees. Squeeze the object with your knees when those hips are at their highest for a few seconds, and release and lower your hips to repeat. If you want to add a hamstring exercise into the inner thigh squeeze, push through your heels when your hips as you raise and lower your hips.

Clamshell

Stay laying down for the last exercise named the clamshell. Lay on your side with your head rested in your hand with the other hand pressed firmly against the floor. Keep your back straight and stack your knees and bend them up towards your chest. Lift the knee on top towards the ceiling, hold for a few seconds, and then lower it back to your other knee to repeat. While doing the clamshell, make sure you do not let your hips move out of the straight line made with your body.

Kegels

Another essential exercise to include in your routine is the Kegel. These can be done anywhere, at any time. To perform a Kegel, tighten the muscles you use to stop the flow of urine and hold for a count of five. Then, relax for a count of five. Work up to holding the contraction for 10 seconds at a time, and aim to complete three sets of 10 repetitions daily. Kegels can be especially beneficial for improving bladder control and overall pelvic floor strength.

Bridge with a Squeeze

For an added challenge to your pelvic floor routine, try incorporating a bridge with a squeeze. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a small exercise ball or pillow between your knees. Engage your core and squeeze the ball with your knees while lifting your hips towards the ceiling. Hold for a few seconds at the top, then lower back down and repeat. This exercise targets the pelvic floor, glutes, and inner thighs simultaneously.

Happy Baby Pose

Finish your pelvic floor workout with a relaxing stretch. The Happy Baby Pose is a gentle way to open up the pelvic area and release tension. Lie on your back and bring your knees towards your chest. Grab the outer edges of your feet with your hands, keeping your ankles stacked over your knees. Gently pull your feet towards the ground while keeping your head and shoulders relaxed. Hold this pose for at least 30 seconds, breathing deeply to enhance the stretch.

Let’s become stronger together! By incorporating these pelvic floor exercises into your regular fitness routine, you’ll be taking important steps towards improving your overall health and well-being. Remember, consistency is key, so try to dedicate a few minutes each day to these exercises.