💪 11 Pelvic Floor Exercises Strengthen
Hey, guess what? We’re about to dive into the secret sauce for feeling really good from the inside out. Forget what you think you know about “down there” muscles. This isn’t just for expecting moms or your grandma. We’re talking about your pelvic floor, darling, and giving it some much-deserved love can seriously upgrade your entire vibe. Think better posture, more control, and, dare we say, a little extra oomph in all the right places. Ready to get strong where it counts? Let’s do this.
1. The Classic Kegel
Alright, let’s kick things off with the OG. You know the one: pretending you’re stopping the flow of pee. Find those muscles, give ’em a good squeeze, and hold it. This move is your bread and butter for building baseline strength. Pro tip: Don’t clench your glutes or abs; isolate those pelvic floor muscles like a pro. Release slowly, feeling the full relaxation. It’s like a tiny, internal high-five for your core.
2. Elevator Lifts
Take your Kegel up a notch, literally. Imagine your pelvic floor is an elevator. Slowly contract, pulling up to the “first floor,” then “second,” all the way to the “top floor” (your strongest squeeze). Then, descend just as slowly, feeling each floor on the way down. This exercise builds incredible control and endurance, showing those muscles who’s boss. It’s a slow burn that pays off big time.
3. The Quick Flick
Sometimes, you need to react fast, right? The Quick Flick is all about rapid contractions. Squeeze those pelvic floor muscles quickly and release them just as fast. Think of it like a series of tiny, powerful pulses. This helps with sudden sneezes, coughs, or laughs (you know, those “oops” moments). Keep it snappy for maximum impact.
4. Bear Hug Squeeze
This isn’t about hugging a grizzly, thankfully. Imagine your pelvic floor muscles are giving your internal organs a gentle, loving squeeze. You’re drawing everything inward and upward, like a comforting embrace. This focuses on a broader engagement rather than just the “stop pee” action. It really gets into the deep layers, making you feel super connected to your core.
5. Hip Bridge with Squeeze
Let’s get off the couch for this one. Lie on your back, knees bent, feet flat. Lift your hips into a bridge, and at the top, give your pelvic floor a mighty squeeze. Hold, then release your pelvic floor as you lower your hips. This move integrates your glutes and core, making it a powerful duo for overall stability. Bonus points: You’re also toning your backside, win-win!
6. Squat and Kegel
Yes, you can multitask! As you lower into a squat, relax your pelvic floor. As you push back up to standing, give it a firm Kegel squeeze. This dynamic movement helps your pelvic floor learn to engage and release with functional movements. It’s like teaching your muscles to dance in sync with your everyday life. Plus, squats are just good for you.
7. Butterfly Stretch with Engagement
Sit with the soles of your feet together, knees out to the sides. As you gently lean forward (if comfortable), focus on releasing and then gently engaging your pelvic floor. This stretch opens up the hips, which can often hold tension, making it easier to access those deeper pelvic floor muscles. Feel the freedom as you open up and connect.
8. Deep Breathing with Pelvic Floor
Who knew breathing could be so powerful? As you inhale, let your diaphragm expand and your pelvic floor gently relax downwards. As you exhale, gently lift and engage your pelvic floor. This synchronizes your breath with your core, proving just how interconnected everything is down there. It’s a subtle yet incredibly effective way to build awareness.
9. Standing Kegel
Because life doesn’t always happen lying down. Practice your Kegels while standing in line at the coffee shop or waiting for the bus. The standing position adds a bit more challenge as you’re working against gravity. Nobody will know you’re doing it, making it the ultimate stealth workout. Consistency is key, so sneak these in whenever you can.
10. The “Stop Peeing” Method (for finding, not for real life)
Okay, let’s be super clear: please do NOT actually stop your urine flow mid-stream regularly; it’s not good for your bladder. But, as a one-time finding method, it’s gold. The muscles you use to briefly interrupt the flow are your pelvic floor. Once you’ve identified them, you’re golden. Now you know what to squeeze for all the other exercises.
11. Reverse Kegel / Release Practice
It’s not just about squeezing; it’s about letting go. A “reverse Kegel” is essentially fully relaxing and gently pushing down, like you’re starting to pee or pass gas. This is super important for flexibility, reducing tension, and even for things like easier bowel movements. Don’t forget to relax! A strong muscle is also a flexible muscle.
Conclusion
See? Your pelvic floor isn’t some mythical creature; it’s a powerhouse just waiting for you to unleash its potential. By incorporating these moves into your routine, you’re not just strengthening a few muscles; you’re boosting your confidence, improving your posture, and maybe even adding a little extra sparkle to your everyday. So go on, give those internal superheroes the workout they deserve. Your body will absolutely thank you for it.
