vagadminDuring your daily routine, it’s easy to forget that your pelvic floor muscles and other core muscles are still there. You may not even realize they’re important until you have a child, and you start wondering why you can’t just get up off the couch without feeling like someone is pulling on something down there.
The truth is, these muscles play an integral role in our everyday lives – from running after toddlers to carrying groceries or sitting correctly at work – so we need to be sure we don’t neglect them! Luckily for us, all it takes is 5-10 seconds of Kegels (tightening up those pelvic floor muscles) throughout the day and before any vigorous activity to take care of that problem. With this simple guide, you can strengthen your pelvic floor muscles in no time.
1. Pee before you start exercising
Before you do anything else, it’s essential to pee first! Suppose you begin any exercise session without having emptied your bladder first. In that case, there is a possibility that your pelvic muscles will tense up even more to keep everything clenched inside, which will then make it more difficult for your body to release. It can also irritate and increase the urge to pee, which may lead you to push too hard (and possibly lose bladder control) if you’re exercising in public areas.
Start by putting one foot on top of the toilet seat cover, allowing yourself to relax as much as possible by taking slow, deep breaths. Gently bear down on your pelvic muscles until you begin to feel the urge to go, making sure you aren’t pushing too hard or straining yourself in any way. When you can no longer hold it, stand up and allow everything to be flushed away – simple!
2. Poop before you start exercising
This is an extension of number one, but just with the opposite goal in mind – rather than pushing all that waste out of your body so that it doesn’t interfere with abdominal exercises, this time we’re trying to keep it all in so that our abdominal muscles are free from distractions while we exercise! Try the same method as above (standing on top of toilet cover), breathing deep and slowly bearing down until you begin to feel the urge. If you’re doing a workout that doesn’t involve much movement, then try holding your muscles tightly in place to strengthen them further – avoid going number two while exercising!
3. Use a free wall to do a 4-count pelvic rock
This is a classic pelvic muscle strengthening exercise that will help build up those core muscles and teach you how to properly use your abdominal muscles (whether it’s for giving birth or during other activities). Start by standing about 1-2 feet away from the wall, with your back facing toward it. Lean backwards into it by bending both knees and keeping your heels on the floor; be sure that all of your weight is resting against the wall before you start rocking back and forth.
4. Use the wall to do a pelvic lift
This is another classic muscle training exercise, but you’re going to be working your front abdominal muscles – the most influential group supporting our core and internal organs this time. Again, start by standing close to the wall with your back facing toward it, only this time make sure you are in an upright position with both feet flat on the ground (you can spread them slightly for better balance). Keeping your legs straight, lean forward until all of your weight rests against the wall; once you feel stable enough (maintain good posture), begin lifting yourself inch by inch until you’ve reached about waist height or higher. Hold for 3 seconds before starting to lower yourself down again – do three sets of 10 reps.
5. Lie down on your back with your legs up against the wall
As you might have guessed, this exercise is going to work out your lower abdominal muscles at a slightly different angle than before – instead of having your knees closer to the floor, now they’ll be stretched straight up toward the ceiling! This time, lie flat on your back with both feet pressed firmly against it and start by slowly rolling yourself upward until all of your weight is resting against the wall, then enter proper downward plank position so that you are supported entirely by it. Start by holding for 5 seconds before doing more reps; aim for three sets of 12-15 second holds.
6. Workout using free weights, elastic bands, or other tools
For those of you out there who prefer to use weights and elastic resistance bands while working out, here are a few examples of three for abdominals:
a. Leg levers with band
If you’re not sure what these are, it’s a sort of crunch using the elastic resistance bands around your thighs to hold them in place while your lower abs are used to lift back up again! To do this workout, attach the band somewhere above the centre of your head (around a solid pole or ceiling beam), then grab each end and lie on your back with both feet pressed into the ground. Start by holding yourself up for 5 seconds before releasing, then repeat – aim for three sets of 10 reps.
b. Stability ball crunches
This is another classic muscle-building exercise that will work out your abdominals and help balance and coordination: lay down flat on the floor
with your knees bent and feet flat on the ground, then place the stability ball under your lower back. Next, begin by raising your head (holding an end of the ball with each hand for better control) while simultaneously lifting your legs off of the floor; keep yourself in position for 3-5 seconds before slowly lowering yourself down again – repeat ten times or more if you can!
c. Free weights
This is probably one of the most common ways to build muscle naturally (which I’m sure most people already know about), but it still bears mentioning because everyone has some dumbbells lying around. Besides being incredibly simple to do, free weight exercises also help improve bone density and strengthen muscles used every day – perfect for those who want to go natural and avoid any steroids that might change their bodies’ biological chemistry.
Anyway, here’s an example of a free weight exercise you can do right at the comfort of your own home: hold two dumbbells in each hand and lay down on your back with your knees bent so that they’re resting against the floor; now you’ll be doing leg lifts! Start by holding yourself up for 5-10 seconds before slowly letting yourself lower again – aim for three sets of 12 reps and feel free to vary it up by lifting different amounts or having straight legs instead!
Finally, don’t forget that eating the right foods is also necessary to build muscle naturally!
7. Try Kegels – tighten your pelvic floor muscles for 5-10 seconds at a time
What are Kegal exercises?
Kegel exercise is performed by tightening and relaxing the muscles of your pelvic floor. These muscles support the bladder, bowel and uterus (womb). Kegels can help strengthen these muscles that can become weak after childbirth, particularly multiple births. It also helps during menopause, when these muscles may weaken even further.
How to do Kegel exercises?
Kegel exercises are straightforward to perform. You can do them anytime and anywhere, even while working or during other activities. To begin with, try practising by stopping the stream of urine when urinating. This is one way to find your pelvic floor muscles if you’re unsure where they are located. Try tightening these muscles for three seconds, then relaxing for three seconds. Work up to keeping the muscles contracted for 10 seconds at a time. Once you’re able to do this comfortably, try doing slow Kegel exercises while sitting or standing. Try tightening the pelvic floor muscles and holding them for five seconds before releasing them slowly over another five seconds. You can repeat each exercise 10 to 20 times.
It is advisable to keep repeating these exercises, even when you no longer feel your muscles contract. This will help you maintain muscle strength and tone.
How often should I do Kegel exercises?
You can perform pelvic floor muscle training at any time of day or night, but the best results are usually obtained by carrying out this exercise three or four times a day, holding each contraction for 5 seconds.
The following tips can help you be more successful when doing Kegel exercises:
- Perform the exercises in a comfortable position; you might like to sit in a chair with your feet flat on the floor and your knees apart or lying down with your knees bent and your legs relaxed.
- Don’t hold your breath, and avoid straining during the exercises.
- If you want to practice doing Kegels during other activities – such as sitting at a desk or standing – you can do so without anyone noticing what you’re up to.