Pelvic floor exercises

Pelvic floor training is crucial for strengthening the muscles that support the bladder, uterus, and bowel. These exercises can be especially beneficial for reducing the effects of incontinence and improving overall core stability. Here’s a detailed workout plan for pelvic floor training designed specifically for women, including science-backed exercises.

Pelvic Floor Training Plan

Frequency: 3-4 times a week
Duration: 15-20 minutes per session
Equipment: A mat (optional)

Warm-Up (5 minutes)

Before jumping into the pelvic floor exercises, a gentle warm-up can help increase circulation and activate the core muscles.

• Cat-Cow Stretch: 1 minute
• Get on your hands and knees, with wrists directly under shoulders and knees under hips.
• Arch your back (cow) and then round your back (cat), flowing between these positions.
• This helps to gently engage the pelvic floor muscles and the entire core.
• Pelvic Tilts: 2 minutes
• Lie on your back with knees bent, feet flat on the floor.
• Tilt your pelvis backward, pressing your lower back into the floor, then release.
• Repeat slowly, focusing on engaging your pelvic muscles.
• Deep Breathing with Diaphragm Engagement: 2 minutes
• Sit or lie down, place one hand on your chest and the other on your abdomen.
• Inhale deeply, expanding your abdomen, then exhale fully, engaging your pelvic floor on the exhale.
• This primes your breathing patterns for the following exercises.

Science-Based Pelvic Floor Exercises

1. Kegel Exercises (Pelvic Floor Contractions)

• How to perform:
  • Sit, stand, or lie down in a comfortable position.
  • Contract your pelvic floor muscles (as if you’re trying to stop the flow of urine).
  • Hold the contraction for 3-5 seconds, then release for 3-5 seconds.
  • Perform 3 sets of 10-15 repetitions.
• Progression: Increase hold time to 8-10 seconds as you build strength.

2. Bridge with Pelvic Floor Engagement

• How to perform:
  • Lie on your back with knees bent, feet flat on the floor hip-width apart.
  • Slowly lift your hips off the floor while engaging your glutes and pelvic floor muscles.
  • Hold at the top for 3-5 seconds, then slowly lower your hips back down.
  • Perform 3 sets of 10-12 repetitions.
• Tip: Focus on lifting with your glutes and pelvic muscles to improve control and coordination.

3. Squats

• How to perform:
  • Stand with feet slightly wider than shoulder-width apart.
  • As you squat down, consciously engage your pelvic floor muscles and core.
  • Squat until your thighs are parallel to the floor, then rise back up while maintaining the contraction.
  • Perform 3 sets of 10-15 repetitions.
• Tip: Keep the pelvic floor engaged throughout the movement, particularly on the upward phase.

4. Side-Lying Leg Lifts

• How to perform:
  • Lie on your side with legs extended straight.
  • Slowly lift your top leg, engaging your glutes and pelvic floor.
  • Hold for 2 seconds at the top, then lower slowly.
  • Perform 3 sets of 10-12 repetitions per leg.
• Tip: Maintain a neutral spine and avoid arching your back to fully engage the pelvic floor.

5. Heel Slides

• How to perform:
  • Lie on your back with your knees bent, feet flat on the floor.
  • Slowly slide one heel away from your body while maintaining pelvic floor engagement, then slide it back.
  • Perform 3 sets of 10 repetitions on each leg.
• Tip: Focus on keeping your lower back pressed into the floor for core stability.

6. Bird Dog

• How to perform:
  • Start on all fours (hands and knees).
  • Extend your right arm forward and left leg backward simultaneously while engaging your pelvic floor and core.
  • Hold for 3-5 seconds, then return to starting position.
  • Perform 3 sets of 10 repetitions on each side.
• Tip: Keep your hips level and stable to avoid strain on the lower back.

7. Hip Adductor Squeeze

• How to perform:
  • Sit or lie on your back with a small ball or pillow between your knees.
  • Squeeze the ball by engaging your inner thighs and pelvic floor muscles.
  • Hold for 5-10 seconds, then relax.
  • Perform 3 sets of 10-15 repetitions.
• Tip: Focus on the pelvic muscles as you squeeze to avoid overusing the inner thigh muscles.

Cool-Down (5 minutes)

• Child’s Pose: 1 minute
• Kneel on the floor, sit back on your heels, and stretch your arms forward.
• This is a gentle stretch for the lower back and helps to release tension in the pelvic floor area.
• Reclined Butterfly Stretch: 2 minutes
• Lie on your back and bring the soles of your feet together, letting your knees fall to the sides.
• Focus on deep breathing to relax the pelvic floor.
• Pelvic Floor Relaxation Exercise: 2 minutes
• Lie comfortably, close your eyes, and relax your entire body.
• Take slow, deep breaths, allowing the pelvic floor muscles to completely relax on each exhale.

Additional Tips for Success

• Consistency is key: Pelvic floor exercises may take several weeks to show noticeable improvements in incontinence. Aim for daily practice.
• Posture matters: Good posture can enhance pelvic floor engagement throughout the day.
• Avoid bearing down: While performing any of these exercises, make sure you aren’t pushing down on the pelvic floor, as this could strain the muscles.
• Breathe naturally: Avoid holding your breath during the exercises, which can cause unnecessary pressure on the pelvic muscles.

This workout routine strengthens the pelvic floor muscles and helps lessen the effects of incontinence while promoting core stability and body awareness.