If you talk about fitness routine, workouts that strengthen pelvic muscles may not be on your top priority list. This is mainly because people are unsure about its significance. When you have a stronger pelvic, it helps in reducing the risk of incontinence and boosts stability and strength of your core. So, if you are unfamiliar with the term pelvic floor, it’s time to know its importance. Pelvic floor basically consists of tissues, ligaments, nerves and muscles. The pelvic floor works like a hammock which provides support to your bladder, rectum, vagina and uterus. If the pelvic floor is not strong enough, these areas fail to function in the manner they should.
Here are some of the best floor workouts for women to obtain stronger pelvic
The best way to strengthen your pelvic floor is to learn how to isolate it for a workout. This is possible through Kegels. Kegels is one of the most effective workouts for strengthening pelvic floor. To do Kegels, you should tighten your muscles that you use to stop the urine flow and gradually release them. While performing a Kegel, avoid seeing or feeling anything moving like inner thighs and glutes. Also remember that the releasing part of a Kegel is as important as tightening.
To do this workout, you should lie flat on your back and bend your knees with feet flat on the ground. Take a deep breath, engage your pelvic floor and raise your hips. Once done, hold on for up to 10 seconds. Continue breathing while you do it and bring your hips back down and then release the pelvic floor. 10 reps are recommended for best results.
- Wall Squat
To perform wall squat, you should stand tall against a wall with a distance of hip-width. Breathe in, keep your pelvic floor engaged and position yourself to squat like you are seated on a chair. Pause for 10 seconds and go back to the start position and release your pelvic floor. Do 10 reps and rest after each rep.
- Jumping Jacks
You can begin to do jumping jacks with your legs placed together. Your pelvic floor should be engaged as you jump your legs apart. Your arms should be brought overhead. Slowly release the pelvic floor while you are hopping your legs back. Do this for 1 minute.
- Dead Bug Crunch
To perform dead bug crunch, you need to lie on your back by extending your arms straight up facing the ceiling. Breathe in and keep your pelvic floor engaged. Your right arm should be extended over your head and right leg to be brought forward. Slowly release the pelvic floor and place your leg and arm back to the start position. Do 10 reps on each side.
Thus, pelvic floor is one of the most crucial part of your body that should not be ignored or taken lightly. These workouts are safe and can be performed on floor without any fitness device. This way you can strengthen your pelvic floor effectively. Majority of women today perform pelvic floor workouts as it keeps them fit and energetic all day long.