Social distancing has become a norm, but you can still find a gym at the end of every other street. With the busy routine and skyrocketing prices, you may have given a thought about bodyweight exercises. But are you struggling to find a cost-effective beginner’s workout routine? Do you feel you need some private space to recover from your intimate health problems? If the answer to any such type of question is yes, then you have stopped by the right place! Pelvic floor exercises are a set of freehand exercises that enhance your flexibility and allow you to have better control over your body inside and out. Floor exercises also tone various parts of the body and can even support abs building. With this said, let this article answer your curious questions about floor exercises!
Table of Contents
What Are Floor Exercises?
The pelvic floor exercises promote the health of the set of muscles present in the pelvis. They support the healthy functioning of pelvic organs, such as the bowel and bladder. In addition, these muscles help you maintain urinary control, several intimate functions, and continence. Floor exercises strengthen the pelvic muscles and eliminate pelvic floor weakness that may cause various health concerns. What’s more? Floor exercises can certainly aid build core strength, muscular endurance and reduce belly fat. And, the best part about pelvic floor exercises is that, unlike the high-end equipment workout, these exercises do not require any equipment. Just good form and self-love, and you’re good to go for the pelvic floor muscle exercises!
Benefits Of Pelvic Floor Exercises
There are several benefits of pelvic floor exercises. However, they should also be considered an exercise to reduce belly fat at home for women while you aim to enhance intimate health. Among the many benefits, the key advantages of pelvic floor exercises are-
- Pelvic floor strengthening exercises also aid healthy digestion and eliminate the errors of faulty digestion.
- They enhance bladder control, and by doing so, they may be useful to keep bladder infections such as UTIs at bay.
- Weak pelvic muscles can hamper bowel movement and affect pelvic floor organs, posing a risk of organ prolapse. Pelvic floor exercises can avoid such problems effectively.
- Pelvic floor muscle exercises can help females tremendously to recover from post-delivery problems. They strengthen the pelvic floor that gets weak after childbirth.
- Pelvic floor exercises also support organ rejuvenation after surgeries.
- These exercises also aid weight loss and even distribution of weight in the body.
Pelvic Floor Exercises
The above-mentioned benefits of pelvic floor exercises are enough to add them into the daily routine. Though men’s pelvic floor exercises do not offer much resistance, they perfectly fit into the body transformation workout routine for women. So, are you ready to experience a revived flexibility and strength in your pelvic floor and core? Dive into these pelvic floor exercises-
Kegels serve as an excellent practice to contract and relax your pelvic floor muscles. If you experience sudden urine leakage from spontaneous activities such as jumping, laughing, sneezing, coughing, etc., this pelvic floor strengthening exercise may help you overcome the uncontrollable urine discharge. The key muscles Kegels work upon are the pelvic floor muscles. All you need to perform this exercise is floor and these steps-
- Concentrate on recognizing the muscles you need to work on.
- Contract these muscles and pause for 5 seconds. Then, release for 5 seconds.
- You can do this pelvic exercise 3 times a day with 10 reps.
The bridge is a classic exercise for the glutes. You can also perform it as a pelvic floor exercise. With the right technique, you can activate the pelvic floor muscles to work on them effectively. Just the pause and pulse of this terrific lat workout will hit your pelvic floor muscles. The main muscles involved are the glutes, hamstrings, and pelvic floor. Do this pelvic floor exercise step by step-
- Lie on the floor on your back with the knees bent at a 90-degree angle.
- Keep your feet flat on the floor, arms straight at your sides with the palms facing down.
- Breathe in and start pushing your body upwards through your heels. Raise your hips off the floor while you press the glutes, hamstrings, and pelvic floor. At this position, your body should be resting on your upper back and shoulders to form a straight line right from the knees.
- Hold the elevation for 1–2 seconds and then slowly return to the starting position.
- For one set, you can do 10–15 reps. Complete 2–3 sets with a rest of 30–60 seconds between them.
Besides being a marvelous leg extension workout, squats can also serve as a pelvic floor exercise. Squats engage the biggest muscles in the body (mainly glutes, quadriceps, and hamstrings) and have one of the most significant payoffs in terms of strength enhancement. You need to have a solid form while performing squats, especially while doing them with weights. Follow these steps to execute squats-
- Stand firm on the ground with the feet a shoulder-width apart. If you are employing weight, rest the barbell behind your neck on your trapezius muscles.
- Slightly bend your knees and push the hips down with the same form. Tuck your chin and keep the neck neutral.
- Keep coming down in the same position till your thighs become parallel to the ground.
- With the knees slightly pointing outwards, keep your weight on the heels.
- Your legs till the knees should be straight in an upright position.
- Complete 15 reps of squats to work on the pelvic floor muscles.
4. Bird Dog
This exercise is a simple plank variation and bags a position among the best and easiest workouts. Bird dog is a workout that boosts balance and stability through engaging multiple muscles simultaneously. As it targets glutes, abs, and hips, it is also an excellent pelvic floor exercise.
- Get yourself in a dog position with the knees and palms on the floor.
- Keep your back straight and neck neutral.
- With a stiff core, draw your shoulder blades down and the back towards your hips.
- Now start the exercise by raising your left leg and right arm. Don’t forget to keep your shoulders and pelvis in a neutral position.
- Keep your head low and hold the position for 2 seconds.
- Slowly bring your leg and arm to the previous position and then switch the leg and hand to repeat.
- You can do 10 reps with 3 sets of this pelvic floor exercise.
5. Bicycle Crunch
If you diligently follow the 5 day split workout routine, you must be familiar with this exercise. Bicycle crunches activate the rectal and abdominal muscles, thus also work as a pelvic muscle exercise. Hence, this exercise tones muscles and burns fat as well. Go through these steps to perform bicycle crunches-
- Lie down flat on your back.
- With the hands on the back of your head, lift your shoulder blades off the floor and flex the knee and bring them towards the chest one by one.
- Now, form an angle of 45 degrees with the ground by straightening your right leg out.
- Move your upper body to the left while you turn the right elbow towards the left knee.
- You have to ensure that your elbows and ribcage are moving.
- Then, switch the sides and repeat the same movement.
- Complete 3 sets of bicycle crunch with 20 reps.
Let’s Sum Up!
Did you notice how using just the floor, you can perform most of the pelvic floor exercise? Other than a flat surface, all you need is coherent consistency, motivation, and solid form. Also, avoid keeping the body extremely stiff while performing the pelvic floor strengthening exercises. It may cause injury or sore muscles. As a final word, we can conclude that pelvic floor exercises are simple workouts that you can do almost anywhere simply by laying a yoga mat. If you have any better ideas to work upon the pelvic floor, do not hesitate to share them with us in the comment section!