Pelvic floor muscles support the bladder, uterus, and intestines. As they contract, these organs are raised and the openings to the and urethra are tightened.
Pelvic floor muscles also play an important role in sexual activity. If you have strong pelvic floor muscles, when having sex, you will reduce pelvic pain and improve the likelihood of having sex during sex. When pregnant, the pelvic floor muscles will assist in supporting the fetus as well as later reproductive processes.
Pregnancy and childbirth can impair pelvic floor muscles. In addition, other factors such as age, obesity, heavy lifting, or chronic cough will affect the pelvic floor muscles. Weakening of these muscles results in:
- Uncontrolled urine
- Failed to control the fart
- Pain during sex
Pelvic floor muscle training has been shown to be a good way to prevent a hernia of the pelvic organs. Research shows that regular exercise for pelvic floor muscles will reduce the frequency and severity of symptoms of pelvic organ prolapse.
Try these 5 exercises to help your pelvic floor muscles stronger:
1. Kegel pelvic floor muscle exercises
Kegel are exercises that help to contract and relax the pelvic floor muscles. Kegel is a great exercise for those who have symptoms of urination when coughing, sneezing, laughing or running or unable to control the urinary tract when they urinate.
Muscle involved exercises: Pelvic floor muscles
♦ Determine exactly the pelvic floor muscle area. The easiest way to do this is to interrupt the stream. You will then determine exactly where your pelvic floor muscle is located.
♦ Get into a kneeling position on the floor, buttocks on heels. The back is straight.
♦ To perform Kegel, you only need to take a deep breath, shrink the pelvic floor muscles for 5 seconds and then exhale, relax the pelvic floor muscles for 5 seconds. Then repeat the movement.
♦ Repeat the action 10 times. Do 3 times per day.
Squat is the action that requires the participation of large muscles in the body. This is also one of the moves to help improve the strength of the body. When starting the exercise, make sure your posture is stable and then start.
Muscles participating in the exercise: Buttocks, hindquarters
Tools needed: Weightlifting blow
♦ Stand straight, feet apart slightly wider than shoulders, toes pointing in the direction outwards. If you use a barbell, the bar will be behind your neck. If using a small barbell, then hand straight to shoulder, grab hold of the barbell.
♦ Bend your knees slightly, pushing your hips and butt back as if you would sit on an imaginary chair. Hold head and chin in position, neither lift nor bow.
♦ Slowly lower until your thigh is parallel to the ground, keeping your weight in your heels, knees facing forward.
♦ Stand upright and return to the starting position.
♦ Repeat the motion 15 times.
3. Bridge pelvic floor muscle exercises (bridge)
Bridge is a great exercise for the glutes. If practiced correctly it will also help activate pelvic floor muscles. You can feel this in every push and stop of the exercise.
Muscles participating in exercises: Buttock, hind thighs, pelvic floor muscles
♦ Lie on the floor. Spine close to the floor, feet 90 degrees, feet on the floor. Two arms outstretched, placed on the hips, palms face down on the floor.
♦ Inhale, put pressure on your heels, pushing your hips up off the ground by tightening your glutes, hinds and pelvic floor muscles. At this point your body will put pressure on your upper back and shoulders. The upper back, shoulders and knees will form a straight line.
♦ Stop for 1–2 seconds in this position and then return to the original position.
♦ Perform 10-15 times for 1 round. Perform 3 sets for a training session. Between halves there will be a break of about 30–60 seconds.
If you want to improve this exercise for better results, practice with a balance ball. In the original position, instead of putting your feet on the floor, you will place your feet on the ball, your back straight to the floor and continue with the steps above.
4. Split tabletop
Tabletop is a foot movement that plays a fundamental role for other movements in Pilates. By adding a split leg, you also help activate the hip and pelvic floor muscles.
Muscle involved exercises: Abdominal muscles, hips and pelvic floor muscles
Tools needed: Carpet set
♦ Start in a straight position on the mat, with your legs bent so that your thighs are perpendicular to the floor while your legs are parallel to the floor. Hands outstretched to side by side, palms face down.
♦ Tighten abdominal muscles, put pressure on thigh muscles to keep your feet touching.
♦ Apply pressure to the thigh muscles, slowly separating the legs out to a comfortable position. Take care not to let your feet relax and your knees apart too far.
♦ Slowly close your foot back to the original position.
♦ Perform 10-15 times for 1 round. Perform 3 sets for a training session.
♦ During exercise, remember to squeeze your abs to get the best effect. Apply pressure to your hips, pelvic floor muscles and thighs to control your legs.
5. Bird dog
This is an exercise that focuses on balance and stability. A bird dog is a full body exercise that causes many muscles in your body to be active at the same time, including the pelvic floor muscle.
Muscle participating exercises: Belly, back, hips and buttocks
♦ Start with your hands on the floor. Two wrists under shoulders and knees below hips. The back is straight, head held at shoulder level, neither raised nor bent.
♦ Tighten abdominal muscles, pull shoulder blades down to back.
♦ Slowly straighten your left leg and raise your right arm. Keep your pelvis and shoulders together in a straight line. The head remains the same, neither raised nor bent. Hold this position for 2 seconds.
♦ Bend and lower your legs with your arms back to their original position while keeping your body steady. Then switch sides, bringing your right leg and left arm up. This is a practice.
♦ You repeat 10 times will be 1 set. Repeat 3 such sets for each exercise.
Pelvic floor muscles are an important group of women. It not only affects the daily activities, giving birth but also the sex life of women. Hopefully these exercises will help you improve and strengthen your pelvic floor muscles well. Some movements such as Kegel can be applied to daily activities so that you can operate the pelvic floor muscles all the time.