How to strengthen pelvic floor muscles in women at home

Many muscles in our body we don’t notice, but that doesn’t mean they don’t exist. Even the smallest of muscles can affect our health and well-being, and the pelvic floor muscles are no exception. Although we start to think about them more after we have health problems.

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What the pelvic floor muscles are and where they are located

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These muscles look like a boat and are located between the sciatic tubercles, pubic bone and tailbone. If they are constantly relaxed, health problems appear. Urinary incontinence when sneezing, jumping and lifting weights, stool and sexual problems can arise, among other things, because of weak pelvic floor muscles. These muscles also influence the anatomically correct position of internal organs.

All muscles in our body are interconnected, including the ones we can’t see. The pelvic floor muscles are connected to the transverse abdominal muscles, deep back muscles, and this in turn affects not only your health, but also your appearance. For example, if you have a bulging belly or hunched back, you need to work with all the muscles in a complex. Not forgetting the pelvic floor muscles.

To understand where they are, you need to feel the muscles of the perineum, anus and urinary sphincter. When these muscles contract, they lift up a bit and this is how you can feel them. When doing exercises, many people make the same mistake, trying to tense the muscles of the whole body at once. This should not be done.

Exercises on these muscles are especially important for women over 40 and girls after childbirth. Professional athletes are also in the risk group. Experts have called pelvic floor muscle problems a real epidemic, especially among female runners. Experts say that pelvic floor muscle dysfunction affects more than 30% of women, and among female athletes this figure is even higher.

What exercises can be done every day

Pay attention to contraindications! Exercises can not be done during menstruation, malignant tumors and acute inflammatory diseases of the pelvis and abdominal cavity.

Ashwini mudra

Mentally divide the muscles of the pelvic floor into upper, middle and back part. This exercise involves the posterior pelvic floor muscles. You can perform the exercise standing, sitting or lying down. We will describe the variant of performing the exercise lying down.

Technika

Lie on your back, stretch your legs on the floor, put your hands along the torso with palms up. Your head is looking straight ahead.
On exhalation squeeze the muscles of the anus, hold for 2-3 seconds. As you inhale, relax and release the muscles.
Work at a pace that is comfortable for you, do not rush.

Do 20-30 repetitions. If you want to perform this exercise outside the complex, it should be done 300 times a day, you can split it into three approaches of 100 times during the day.

Sahajili mudra

This exercise can also be done sitting, lying or standing.

Technika

Lie on your back, bend your knees and pull them up to your rib cage with your arms around your legs. During the exercise breathe through your nose.
On exhalation squeeze the muscles of the urethra, and on inhalation relax and release.
If you can’t feel the right muscles, try doing this exercise while urinating, stopping the process. This way you will understand which muscles should be engaged.

Perform this cycle 20-30 times.

Mula bandha

Involves the middle part of the pelvic floor.

Technika

Lie on the floor, put your feet on the feet at the width of the pelvis, having previously bent your knees. Extend your arms along the torso, head looking straight ahead.
As you exhale, draw in the midpoint of the middle part of the pelvic floor. It is located between the anus and the entrance to the vagina.
As you inhale, release and relax.
The buttocks and transverse abdominal muscles are relaxed.
Perform 20-25 times.
Now on exhalation, retract the point between the anus and the entrance to the vagina. Hold the position for three seconds.
On the inhalation, relax. It is necessary to perform 10 repetitions.
Now contract the pelvic floor muscles for three counts. On the first should be slightly squeezed pelvic floor muscles, on the second – a little more, on the third – maximally.
Also on three counts release the muscles.

Such stepwise contractions should be made 10.

Školenie sa skončilo. Podrobné prevedenie cvičení a komentáre Janelia si pozrite vo videu.

It is desirable to do this complex every day, you can do it as part of a workout, and you can combine it with everyday activities, even while standing in traffic in the car or sitting at the computer. These exercises will help keep your muscles toned.

And if you love yoga and want to make your sex life brighter, read this article.