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Exercises to strengthen the pelvic floor
Strengthen Your Core: Pelvic Floor Exercises
The pelvic floor, often overlooked in fitness routines, plays a crucial role in supporting the bladder, intestines, and uterus. Weak pelvic floor muscles can lead to incontinence, discomfort, and even pelvic organ prolapse. Here are some exercises to help strengthen your pelvic floor:
1. Kegels
Kegel exercises involve contracting and relaxing the pelvic floor muscles. To do a kegel, tighten the muscles you would use to stop the flow of urine. Hold for a few seconds and then release. Aim for 10-15 repetitions, a few times a day.
2. Bridge Pose
The bridge pose not only engages your glutes and core but also helps activate the pelvic floor muscles. Lie on your back with knees bent, feet hip-width apart. Lift your hips while engaging your pelvic floor muscles. Hold for a few seconds before lowering down. Repeat 10-15 times.
3. Squats
Squats are excellent for strengthening the pelvic floor as they engage the core and lower body muscles. Stand with feet shoulder-width apart, toes slightly turned out. Lower into a squat position as if sitting back into a chair while keeping your chest lifted. Push through your heels to return to standing position. Aim for 3 sets of 10-15 squats.
Adding these exercises to your fitness routine can help improve pelvic floor strength and overall core stability. Remember to breathe regularly and focus on proper form to maximize the benefits of each exercise.
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