How to strengthen your pelvic floor muscles in a safe way
The pelvic floor exercises for the women are generally known as Kegel. These exercises have been found by a doctor named Kegel. The pelvic muscles are used to hold the pelvic organs in their places. Kegel exercises for women can help them to strengthen their pelvic muscles in order to prevent urine loss in them. These exercises can be easily practiced by women regularly in order to increase the strength of their weak pelvic muscles without any adverse effects on their body.
Kegel exercises for women consist of exercises which are used to contract the pelvic floor muscles which are responsible for supporting rectum, urethra, bladder and uterus. The Kegel exercises can help the women to improve the circulation of blood to the areas near rectum.
The various Kegel exercises for women are listed as follows: –
- When a woman feels the urge to urinate, she should hold back the muscles of the vagina in order to stop the flow of urine. She should continue to do so till a count of four. This exercise must be repeated 10 times.
- Pelvic tilt – It is one of the most effective Kegel exercises for women which can be used to increase the strength of the abdominal muscles thereby reducing the pain experienced by a woman during pregnancy and labor. A woman should bend down on her hands and knees. The distance between the knees should be equal to the width of the hips. After bending down properly, she should keep her arms straight and should not lock her elbows. Once she bends down in the above posture, she should pull in the abdominal muscles as she breathes in. When she breathes out, she should relax her back by moving into a normal position. This exercise should be repeated several times in a day.
- Squat – This Kegel exercise can be practiced by women using Kegel tools who are about to give birth to babies. This Kegel exercise is used to increase the strength of the thighs and width of the pelvis. In this exercise, a woman should stand straight and face the back of a chair. The distance between her knees should be little more than the width of her hips. The chair should be held tightly for support. After holding the chair tightly, she should pull in her abdominal muscles. The chest should be lifted up and the shoulders should be relaxed. The tail-bone should be lowered as if she is going to sit on the chair. She should inhale and exhale deeply and stand up gradually.