Zee Media Bureau
New Delhi: Are your pelvic floor muscles strong? Well, many people usually go to gym but they often tend to ignore exercises that strengthen your pelvic floor muscles.
But they should be at the top priority as stronger pelvic muscles will help reduce the risk of incontinence, improve sexual health, and boost strength and stability. As we get older, our pelvic floor muscles weaken with time, so it is important to strengthen them.
Here are some exercises that help strengthen our pelvic floor muscles:
Lie on your back, with bent knees and feet flat on the floor. Now keep your arms by your sides and push your pelvis off the floor, towards the ceiling. Lower your hips back down and release your pelvic floor. Hold for up to 10 seconds and repeat it 10 times.
Stand against a wall with your feet hip-width apart. Now, engage your pelvic muscles, lower your body into a squat as though sitting in a chair. Hold it for 10 seconds and then rise. Do this exercise with 20 to 25 repetitions.
Stand with your feet together and keep your arms by the sides of the body. Now jump your feet out at a wide angle while raising your hands above your shoulders. Then jump back to the starting position. Do this continuously for a minute, rest for 6-7 seconds and complete three rounds of this exercise.
Dead bug crunch
Lie on your back and extend your arms straight up toward the ceiling. Now, engage your pelvic floor, and extend your right arm beyond your head and right leg forward. Release pelvic floor and draw arm and leg back to starting position. Repeat with left arm and leg for 10 repetitions each side.