When we think of training, it’s about losing weight or making sure you don’t put on more pounds. You target your arms, thighs, or stomach when you hit the gym. But you shouldn’t ignore the pelvic floor muscles, as they hold many organs in place, including the bowels, bladder, and vagina. This is exactly why pelvic floor exercises should be part of your fitness routine. But there are times when women don’t succeed. Let’s find out if you’re making mistakes doing pelvic floor exercises.
Pelvic health is important, so to find out all about pelvic floor exercises, HealthShots reached out to Mumbai-based fitness expert Anavi Someshwar.
What are pelvic floor exercises?
Pelvic floor exercises are the movements that help strengthen the muscles located between the tailbone and the pubic bone in the pelvis as well as the core muscles, explains the expert.
This is how they help women –
• Increase sexual pleasure and reduce pain
• Facilitate the birthing process
• Prevent pelvic floor prolapse
• Strengthen back and core muscles to increase support during pregnancy.
Common Mistakes When Doing Pelvic Floor Exercises
Someshwar says pelvic floor exercises are safe for everyone, as long as they are done with the correct technique.
Here are some common mistakes made by some women –
• Hold one’s breath
• Engage and tighten the wrong muscles
• Incorrect form
• Following a monotonous program that does not take progression into account
• Being impatient, fickle and giving up before seeing results.
Here’s how to do it right –
• Ensure a neutral pelvic position
• Engage your core by pulling your belly button towards your chest and spine without holding your breath
• Imagine wearing a tight corset or very tight high-waisted pants or a zip-up jacket two sizes smaller for you
• Now imagine that you wanted to use the toilet urgently, but you had to control
• Be sure to exhale slowly through your mouth as if blowing out a small candle each time you exercise.
Pelvic Floor Exercises to Try
If you have strong pelvic floor muscles, you may have increased sensitivity during sex and also stronger orgasms, according to the National Health Service.
So try these pelvic floor exercises –
1. Buttock Bridge
• Lie on the floor on your back with your knees bent and your feet parallel to each other at hip distance. Keep your hands by your side.
• Engage your core, squeeze your glutes and lift your hips ensuring a natural arch in your lower back.
• Squeeze up and release slowly with control. Exhale as you tighten up, inhale as you go up, and exhale as you come down.
2. Steps
• Lie on your back and keep your knees bent and your feet parallel to each other, hip distance apart. Let your hands stay by your side.
• While engaging your core, squeeze your glutes and lift one leg off the floor to tabletop position.
• Slowly lower one leg and raise the other leg, then continue to alternate.
3. Sumo squats
• Stand with your feet hip-width apart and open your feet to point your toes to each side.
• Maintain a neutral pelvis, push your knees down, maintain an upright posture.
• Exhale, squeeze your glutes as you stand up and imagine your tight high waisted pants.
• Follow your knees and come back down.
