When most people think about toning and strengthening their muscles they picture bulging biceps, washboard abs, or shapely legs. However, there's another group of muscles, the pelvic floor, that is often overlooked. This group of muscles, which progress from the public bone to the base of the spine, support bladder and bowel movements and control the opening and closing the anus and urethra. The pelvic floor also helps control the uterus and vagina in women. Incontinence, uterine prolapse in women, and erectile dysfunction in men can all be caused by feeble pelvic floor muscles. Try the following exercises to strengthen your pelvic floor muscles.
Kegels
Kegels are popular exercises that reduce the likelihood of incontinence by strengthening pelvic floor muscles. Kegels can be done throughout the day whenever you feel inclined. To complete this exercise, simply contract your muscles as if you are attempting to halt the flow of urine.
For the best results, attempt to tighten your muscles for five seconds, then rest for five seconds. Slowly increase the time you are constricting your muscles until you can maintain pressure for 10 seconds at a time. Perform five set of five reps during the day. Incorporating elevator Kegels into your workout will further tone your pelvic floor. Tighten your muscles, then constrict even more for two counts: imagine drawing your muscles deeper into your body like an elevator ascending multiple levels, then relax. Complete five sets of 10 each day.
Abdominal Exercise
The pelvic floor can also be strengthened with a variety of abdominal exercises. If executed properly, abdominal exercises can reach deep in the core, activating the entire ad region along with the pelvic floor. Pulling your belly button back towards your spine while performing abdominal training will help to engage the muscles deep in your core.
The single leg plank is an excellent exercise to strengthen your pelvic floor. Recline on your back, bend your knees, and place your feet solidly on the floor. Extend one leg, maintaining contact between your knees. Slowly raise you hips off the ground, engaging your abdominals, until your torso is in a straight line with your thighs. Slowly relax down and repeat with your other leg straightened. This is one rep. Complete two sets of 12-15 reps, three times a week.
Pilates
Pilates is designed to focus on toning the muscles of your core. Many Pilates activities entail allowing the arms and legs to move about as the torso remains steady. Such movements require the engagement of the core muscles, including the pelvic floor muscles. To receive optimal pelvic floor strengthening benefits of Pilates, engage in Pilates at least three times a week.
The double straight leg is an easy Pilates exercise you can perform at home. Lie on your back, place your hands under your head, and raise your legs straight up to form a 90 degree angle with your torso. Lower the legs as a single unit to a 45 degree angle, then slowly draw them back upward to the 90 degree angle to complete one rep, perform 10 reps to complete your set.