Top 5 Pelvic Floor Exercises for Strength and Health

Pelvic floor exercises are essential for both men and women to maintain good pelvic health and prevent issues such as incontinence and pelvic pain. Pelvic Floor Restore, a new business specializing in pelvic floor muscle restoration, is here to provide you with top pelvic floor exercises to promote strength and overall well-being.

1. Kegels: Known as the classic pelvic floor exercise, Kegels involve contracting and relaxing the pelvic floor muscles. To do this exercise, simply squeeze your pelvic floor muscles as if you're trying to stop the flow of urine. Hold for a few seconds and then release. Repeat this 10-15 times, 3 times a day.

2. Bridge Pose: This yoga pose not only strengthens the pelvic floor muscles but also engages the core and glutes. 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 muscles. Hold for a few seconds before lowering back down. Aim for 10-15 repetitions.

3. Squats: Squats are a great way to work the pelvic floor muscles along with the lower body. Stand with feet hip-width apart and lower down into a squat position as if you're sitting back into a chair. Make sure to engage your pelvic floor muscles as you rise back up to the starting position. Aim for 3 sets of 10-15 squats.

4. Pelvic Clocks: This exercise helps to improve awareness and control of the pelvic floor muscles. Lie on your back with knees bent and feet flat on the floor. Imagine your pelvis as a clock face and gently tilt your pelvis towards each hour on the clock, starting from 12 o'clock to 6 o'clock. Repeat the movement in the opposite direction. Aim for 10 reps in each direction.

5. Bird Dog: This exercise not only targets the pelvic floor muscles but also works the core and stabilizing muscles. Start on your hands and knees in a tabletop position. Extend one arm straight out in front of you while simultaneously extending the opposite leg straight back. Engage your pelvic floor muscles to maintain stability. Hold for a few seconds before switching sides. Aim for 10 reps on each side. Incorporating these top pelvic floor exercises into your routine can help strengthen your pelvic floor muscles and improve overall pelvic health. Remember to consult with a healthcare professional before starting any new exercise regimen, especially if you have existing pelvic health issues. Pelvic Floor Restore is here to support you on your journey to a healthier pelvic floor.