Pelvic Floor Exercises
The pelvic floor is responsible for helping stabilize your hips, control bowel and bladder, and is part of your intrinsic core muscles. When the pelvic floor muscles are weakened, you might experience: overactive bladder, trouble holding in pee (when you cough, sneeze, lift heavy, etc.), pain during sex, or a lateral pelvic tilt among a few other possible troubles. Here are some exercises that will help strengthen these muscles.
Step 1
Lie down with your feet on the floor, knees bent.
Step 2
Scoop your hips so your low back is flush with the ground. Belly button to spine.
Step 3
Lower one knee towards the ground, maintaining scooped hips. Slowly bring it back up to starting position. Repeat 10 reps per side for 2-3 sets.
Heal slides
Step 1
Lie down with your knees bent, feet on the floor, and scoop your hips so your low back is flush with the ground.
Step 2
Maintain low back contact with the ground and slide one leg out straight then return to starting position by sliding your leg back to bent knee. Repeat 10 times per side for 2-3 sets.
Glute Bridge Holds
Step 1
Lie down with your knees bent, feet on the floor, and scoop your pelvis so your low back is flush with the floor.
Step 2
Squeeze your glutes and press into your feet, rolling through your spine to come up into a bridge position. Hold for 3-5 seconds and then lower back down rolling through your spine to return to starting position. Repeat for 10 reps, 2-3 sets.
Heal taps
Step 1
Lie on your back, bring your shins parallel to the ceiling, and scoop your hips so your low back is flush with the ground.
Step 2
Slowly lower one heal to the ground (or hovering just above for more of a challenge), and return to starting position. Repeat for 10 reps per leg for 2-3 sets.
Stretch and strengthen
Step 1
This can be done on a bed or couch as well but a more firm surface is preferred.
Lie down with your feet planted and knees bent and scoop your hips so your low back is flush with the surface.
Step 2
Lift one leg so your shin is parallel to the ceiling.
Step 3
Slowly (roughly a 4 count) lower your leg so it is hanging off the edge or touching the ground (this fully extends the abdominals) while maintaining low back contact with the surface. Controlled, return your leg to step 2. Repeat for 5 reps per side, working up to 10, for 2-3 sets.
For a stretch, hold this position for 10 seconds.
For a more personalized pelvic floor routine, contact Nina on the contact page or through any of the social media links below.
