Introduction

The health of the pelvis is one of the most important and usually ignored chapters of female health. The pelvic floor- which consists of muscles and ligaments and which support bladder, uterus, rectum and the small bowel is considered to be main contributor of core strength and bladder control, as well as of sexual and stability functions. However, because of issues such as childbirth, pregnancy, aging, hormonal changes, obesity, and sedentary living, such muscles may end up being weak with time.

At Alpha Health, we think that the foundation of preventive wellness is awareness and daily routine. Focused pelvic floor exercises are one of the best forms of assisting pelvic wellness. This article will tell you all that it is all about; what pelvic floor is, why you should strengthen it and what exercises every woman should add to her daily routine.

What Is the Pelvic Floor?

Pelvic floor can be defined as the structure which is made of ligaments, muscles and connective tissues taking the form of a hammock and spreads across the bottom part of the pelvis. It is this muscle platform that gives necessary support to some key organs of the female body such as bladder, uterus (womb), rectum and the small intestine. These muscles are important to the continuance, keeping the pelvic organs in the proper locations, the core stability, and sexual activity. A strong and properly functioning pelvic floor helps in the regulation of urine and faeces output, maintains proper posture and gives a person increased sexual sensitivity. But, when they become weak and dysfunctional because of reasons like child birth, old age and a sedentary lifestyle, this can cause a variety of complications such as urine incontinence, prolapse of organs in the pelvic cavity, and pain in intercourse. As such it is important to keep the strength and co-ordination of these muscles to ensure long term women health.

Benefits of Daily Pelvic Floor Exercises

Pelvic floor strengthening is not only done after giving birth or during menopause to women. Pelvic training has been beneficial to every woman irrespective of age or stage of life.

Here’s how:

Better control of the bladder :
Be rid of involuntary leaks when sneezing, coughing, and exercising. Having good pelvic floor means that you can control bladder more easily.

Improved Sex Life :
Muscles of the pelvic area become stronger making the individual more sensitive and increase blood flow, thus improving arousal and orgasmic response.

Pregnancy and Recovery of Childbirth Support :
Pelvic floor exercises will be required during and to recover after pregnancy. Pelvic floor exercises will ensure that a person does not become incontinent and helps him or her to win their life back.

Prevention of prolapse :
Everyday exercise minimizes the chance of having pelvic organ prolapse which happens when the uterus or bladder falls into the vaginal channel.

Improved Cross Section Stability :
Pelvic floors play prominent roles in the core muscle group by helping in posture, stability, and spine health.

How to Identify Your Pelvic Floor Muscles

It is important to find and turn on the right muscles before you get down to it. An easy way to determine them is as follows:

Method 1: Flow interruption
When you are in your toilet, you should attempt to interrupt the flow when urinating. Your pelvic floor muscles are the muscles you engage in strengthening. (Tip: Do not do that regularly because it may cause the effect to your bladder.)

Method 2: Pull and Squat
Think it is like one is trying to hold gas or hold wind. The action of squeeze and lift will energize the pelvic floor.

After identifying, do not strain your abdomen, thighs or buttocks when performing exercises to the pelvic floor. Build the emphasis on the pelvic muscles.

Daily Pelvic Floor Exercises Every Woman Should Practice

1. Kegels (Basic Pelvic Floor Contractions)

Purpose: Tightens the pelvis floor muscles
Best For: Beginners and all women

How to Do:

•  Relax yourself by sitting or lying down.
• Focus holistically on breath and drop your pelvic floor.
• On the exit breathe, draw muscles and raise toward the inside and upwards.
• Count 5. So release and then 5 seconds.
• Ten to fifteen reps, 3 times a day.

Tips:
Having a relaxed abdomen and thighs. Just imagine this exercise is equivalent to working on the pelvic floor by squeezing and lifting.

2. Elevator Exercise

Purpose: it enhances control and awareness
Best For : Intermediate level

How to accomplish it:

•  Imagine that you have an elevator in your pelvic floor.
• Adjust the muscles slowly to the first floor, second, third (greater contraction).
• Take a moment at every level.
• Now “go down” floor by floor, ever more relaxing.
• Do 5-10 repetitions on a daily basis.

Tips:
Deep and steady breathing is useful in helping control.

3. Bridge Pose with Pelvic Contraction

Purpose: Strengthens the glutes, core and pelvic floor
Best for : Postpartum balancing and healing

How it can be done:

•  Sit on your bottom with knees on the floor, feet flat and legs apart.
• With your inhalation, push yourself up by the toes and raise your pelvis.
• At the top contract your pelvic floor.
• Contract and be held 5 sec; then slowly relax.
• Perform 10 reps everyday.

Bonus: Wrap a resistance band around your thighs to keep it an extra degree of intensity.

4. Bird-Dog with Core Engagement

Aim: Pelvic floor, spine and core muscles
Best for: Balance enhancement and functional strength

How to Do It:

•  Begin on all fours knees down, back straight.
• Your right arm and left leg should extend but with the core and pelvic floor activated.
• Pause 5, back to beginning.
• Alternate sides.
• Perform 810 reps per side on a daily basis.

Tip: Level hips and no back-arches.

5. Squats with Pelvic Lift
Purpose: Works hips, glutes, and pelvic muscles together
Best For: Strengthening entire lower body and pelvic support
How to Do It:

• Stand with feet shoulder-width apart.
•  Squat down as if sitting on a chair.
•  As you return to standing, contract your pelvic floor.
•  Perform 15 squats, 2–3 sets daily.

Tip: Add light dumbbells for added resistance.

6. Wall Sit with Pelvic Pulses
Purpose: Builds endurance in pelvic and leg muscles
Best For: Challenging your endurance
How to Do It:

• Lean against a wall, slide down to a 90° squat.
•  While holding the position, pulse your pelvic floor up and down gently.
•  Continue for 30 seconds, repeat 3 sets.