At-Home Pelvic Floor Exercises

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Pelvic floor exercises are essential for strengthening the muscles that support the bladder, uterus, and bowel. Strong pelvic floor muscles can help prevent incontinence, improve sexual health, and reduce the risk of prolapse. Here are some effective at-home pelvic floor exercises that can benefit your health:

1. Kegel Exercises

Kegels are the most well-known pelvic floor exercise. They target the muscles that control urine flow and support the pelvic organs.

How to do them:

  • Identify your pelvic floor muscles by stopping the flow of urine midstream (this is just to find the muscles, not part of the exercise routine).
  • Once you’ve located the muscles, contract them for 3-5 seconds, as if you are trying to stop urination, then relax for the same amount of time.
  • Do 10-15 repetitions, 2-3 times a day.

Tips:

  • Avoid tightening your abdomen, thighs, or buttocks while doing the exercise.
  • Breathe normally, avoiding holding your breath.

2. Bridge with Pelvic Floor Activation

The bridge exercise targets your glutes, hamstrings, and pelvic floor muscles.

How to do them:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Contract your pelvic floor muscles and lift your hips toward the ceiling, creating a straight line from your knees to your shoulders.
  • Hold the position for 3-5 seconds while keeping your pelvic floor engaged, then slowly lower your hips back down.
  • Repeat 10-15 times.

3. Squats

Squats strengthen your pelvic floor as well as your legs and glutes.

How to do them:

  • Stand with your feet shoulder-width apart.
  • Lower your body as if you are going to sit in a chair, making sure your knees don’t go past your toes.
  • Engage your pelvic floor muscles as you squat down.
  • Slowly return to the starting position.
  • Perform 10-15 repetitions.

4. Heel Slides

Heel slides work your core and pelvic floor together.

How to do them:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Contract your pelvic floor muscles, then slowly slide one heel out along the floor, straightening your leg.
  • Bring the leg back to the starting position, keeping your pelvic floor engaged throughout.
  • Alternate legs for 10-12 repetitions on each side.

5. Happy Baby Pose (Ananda Balasana)

This yoga pose relaxes and stretches the pelvic floor muscles, helping with flexibility and tension release.

How to do them:

  • Lie on your back and bring your knees toward your chest.
  • Hold the outsides of your feet with your hands, keeping your arms on the inside of your knees.
  • Gently pull your knees toward your armpits, while pressing your feet upward into your hands.
  • Hold the stretch for 20-30 seconds, focusing on deep breathing and relaxing the pelvic floor.

6. Child’s Pose

This gentle yoga pose helps release tension in the pelvic floor and lower back.

How to do them:

  • Start on your hands and knees.
  • Spread your knees wide while keeping your big toes together, then sit back on your heels.
  • Stretch your arms out in front of you, lowering your chest toward the floor.
  • Hold the pose for 30-60 seconds, breathing deeply and relaxing the pelvic floor muscles.

Tips for Success:

  • Consistency is key: Aim to do these exercises daily.
  • Be patient: It may take a few weeks to notice improvements.
  • Gradually increase the duration and intensity as your strength improves.
  • Avoid overdoing it, as over-tightening the pelvic floor can cause issues like muscle fatigue or pelvic pain.

These exercises can help improve bladder control, enhance core stability, and increase sexual satisfaction over time. If you're unsure about your technique, or if you have existing pelvic health concerns, consult one of our pilates instructors or other health professionals for guidance. You can also ask your pilates instructor to add pelvic floor exercises to your private workout routine to reach your own personal goals. Join us any day of the week to work on strengthening that pelvic floor!

Jupiter Massage & Pilates

125 W. Indiantown Road Suite #102 Jupiter, FL 33458

561-529-2093

www.jupitermassageandpilates.com

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