Pelvic Floor Exercises

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Strengthening your pelvic floor is a great way to support your core and overall stability, as well as improve many areas in your life. If you are pregnant, have bowel and/or bladder control issues, back pain, sexual dysfunction, or more, here are some effective exercises:

  1. Kegels:

    • Sit or lie down comfortably.
    • Squeeze your pelvic floor muscles as if you're trying to stop the flow of urine.
    • Hold for 5-10 seconds, then relax.
    • Aim for 10-15 repetitions, 3 times a day.

  2. Bridge:

    • Lie on your back with knees bent and feet flat on the floor.
    • Lift your hips towards the ceiling while squeezing your glutes and pelvic floor.
    • Hold for a few seconds, then lower.
    • Repeat 10-15 times.

  3. Squats:

    • Stand with feet shoulder-width apart.
    • Lower your body as if sitting back into a chair, keeping your chest up.
    • Squeeze your pelvic floor as you come back up.
    • Do 10-15 repetitions.

  4. Bird Dog:

    • Start on all fours, with hands under shoulders and knees under hips.
    • Extend one arm forward and the opposite leg back while engaging your core and pelvic floor.
    • Hold for a few seconds, then switch sides.
    • Aim for 8-10 repetitions on each side.

  5. Dead Bug:

    • Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.
    • Slowly lower one arm and the opposite leg toward the floor while engaging your core and pelvic floor.
    • Return to the starting position and switch sides.
    • Do 10-12 repetitions per side.

  6. Wall Sit:

    • Lean against a wall and slide down until your thighs are parallel to the ground.
    • Engage your pelvic floor and hold the position for 20-60 seconds.

Make sure to breathe normally throughout each exercise and focus on proper form. If you’re unsure about technique or have any concerns, consider consulting a physical therapist or fitness professional. Come into Jupiter Massage and Pilates any day of the week to have a professional help you through these exercises! We offer 30 minute pelvic floor therapy sessions for men and women of all ages.

Jupiter Massage & Pilates

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

561-529-2093

www.jupitermassageandpilates.com

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