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Essential Pelvic Floor Exercises for Women's Health and Wellness


As you embrace your journey of women's health and wellness, it's vital to focus on a key yet often overlooked aspect: your pelvic floor health.

This is especially crucial for new moms and women experiencing pelvic floor issues.

Engaging in targeted pelvic floor exercises not only aids in postpartum recovery and managing urinary incontinence but also plays a significant role in overall pelvic health.

Let's dive into five essential exercises that can easily be incorporated into your fitness routine.


5 Exercises for Women's Health and Wellness


Exercise 1: Bridge Pose

The Bridge Pose is a fantastic way to simultaneously engage your core, glutes, and pelvic floor.

How to Do It:

  • Lie on your back with knees bent, feet flat on the floor, hip-width apart.

  • Press your feet into the floor, lifting your hips to create a straight line from shoulders to knees.

  • Engage your glutes, core, and pelvic floor as you rise.

  • Hold for a few seconds, then lower back down. Aim for 8-10 reps.

Benefits: This exercise not only strengthens your muscles but also gently stretches the hip flexors, aiding in postpartum recovery.


Exercise 2: Squats

Squats are an excellent full-body exercise that targets the pelvic floor.

How to Do It:

  • Stand with feet shoulder-width apart, toes pointed out slightly.

  • Lower into a squat, keeping your back straight and chest up.

  • Engage your pelvic floor muscles as you descend, and release them as you rise.

Benefits: Squats enhance lower body strength and teach pelvic floor activation, crucial for everyday movements and recovery post-childbirth.


Exercise 3: Inner Thigh Squeezes

This exercise engages the muscles supporting your pelvis.

How to Do It:

  • Sit with a soft ball or pillow between your thighs.

  • Squeeze gently, focusing on inner thigh and pelvic muscles.

  • Hold the squeeze for a few seconds, then release. Repeat 10-12 reps.

Benefits: Strengthens inner thighs and aids pelvic health, supporting the recovery of the pelvic area postpartum.


Exercise 4: Bird Dog

The Bird Dog is great for improving core and pelvic floor strength.

How to Do It:

  • Start on all fours, with your knees under hips and hands under shoulders.

  • Extend one arm forward and the opposite leg back, keeping your body balanced.

  • Hold for a few seconds, then switch sides. Aim for 10 reps on each side.

Benefits: This exercise enhances core stability and pelvic floor control, vital for postpartum recovery and overall fitness.


Exercise 5: Wall Sit

Wall sits are excellent for strengthening the lower body and pelvic floor.

How to Do It:

  • Stand with your back against a wall, feet shoulder-width apart.

  • Slide down the wall into a seated position, thighs parallel to the floor.

  • Engage your pelvic floor muscles, holding the position for 20-30 seconds.

Benefits: Wall sits strengthen the thighs, glutes, and pelvic floor, aiding in recovery and enhancing bladder control.


Incorporating these exercises into your fitness routine can significantly benefit your pelvic health, aiding in postpartum recovery, urinary incontinence, and overall well-being.

And remember, if you need personalized guidance on your health journey, we're here for you.


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