Everyone, even men, should incorporate these three pelvic floor exercises suggested by a pelvic floor physical therapist
A strong pelvic floor is essential for maintaining good health and well-being. Here's a guide to exercises that can help you strengthen your pelvic floor, while also targeting your glutes and core.
Pelvic Floor Squeezes (Kegels)
Active contraction and lifting of the pelvic floor muscles, as if stopping urination or gas, can be done for 10 seconds, followed by a 5-second relaxation. Repeat about 10 times for a complete set[1][4].
Squats
Squats are a versatile exercise that activates the glutes, pelvic floor, and core. Stand with feet shoulder-width apart, squat down keeping chest up and hips low, aiming for thighs parallel or lower to the ground. Perform 8 to 12 reps, and once confident, add weights like a dumbbell or a kettlebell[1][2].
Glute Bridge Hold
Lie on your back with knees bent, feet hip-width apart. Lift hips while engaging glutes and core, holding for 30-45 seconds. This strengthens glutes, pelvic floor, and stabilizes the pelvis[3].
Pelvic Tilts
Pelvic tilts help improve the connection between abdominal muscles and pelvic floor, supporting posture and back[2].
Bird Dog
On all fours, extend one arm and opposite leg, focusing on deep core and pelvic floor engagement to enhance stability and coordination[2].
Toe Taps
Lie on your back, engage your core and pelvic floor, and slowly tap toes to the ground, activating pelvic floor and abdominal muscles[2].
Core Breathing Technique
Coordinate deep inhalations with rib expansion and exhale pulling core muscles in and up, enhancing pelvic floor activation during exercises like glute bridges[5].
Leg Raises
Lie on your back, bend your knees to 90°, raise your legs so shins are parallel to the floor, tap one toe to the floor, bring it back, then tap the other toe and bring it back, repeat 8 to 15 times[6].
When performing these exercises, it is crucial to avoid straining or leaking, which indicates over-challenging the pelvic floor. Proper breathing and controlled movements are essential[1][5].
By combining these exercises regularly and progressively, you will build strength, coordination, and endurance in the pelvic floor, glutes, and core muscles.
- Incorporating core exercises like Kegels, squats, glute bridge holds, pelvic tilts, bird dog, toe taps, and leg raises can help strengthen the pelvic floor, leading to better health and well-being.
- Engaging in wellness practices that include these exercises, along with proper nutrition and therapies and treatments, can improve overall fitness and exercise.
- The science behind these fitness-and-exercise routines suggests that by targeting the pelvic floor, glutes, and core, one can achieve a stronger, healthier body.
- Men's Health and Women's Health can benefit from these workouts, as a strong pelvic floor is essential for maintaining good health.
- Core breathing technique can enhance pelvic floor activation during exercises and help maintain proper breathing, which is essential for avoiding straining or leaking.
- It is important to remember that when performing these exercises, patience, consistency, and progressiveness are key to achieving the desired results in health-and-wellness.
