Do you know what the pelvic floor is? It is a set of muscles, ligaments and tissues found in the lower part of the pelvis. These muscles and structures form a kind of “hammock” that supports the pelvic organs, such as the bladder, uterus (in women), and rectum. Therefore, strengthen the pelvic floor It is good for general health and well-being. In fact, today there are innovative ways to stay in shape because physical health is basic to having a healthy life. Hence, it is so interesting to discover how to strengthen this area of the body through exercise.
The best thing about strengthening the pelvic floor.
There are many reasons why it is good to strengthen the pelvic floor. Between them, avoid problems such as urinary incontinence, pelvic organ prolapse and sexual dysfunctions. For example, we can highlight the Importance of training the pelvic floor in female athletes.. And, from there, lies the idea that exercise is so good.
However, now we are going to focus on exercises to strengthen this part of the body. One of the most recognized physical activities to work this area are Kegel contractions. Despite their complex name, they are not at all complicated to make. We explain, in a simple way, how to develop them.
The first thing you need to do is find a comfortable place to sit or lie down. Contract your pelvic floor muscles as if you were trying to stop the movement. urine flow. Hold the contraction for about 5 seconds, then relax for another 5 seconds. Repeat this process 10 to 15 times, several times a day.
Keep in mind that keeping your body moving is always synonymous with having excellent health. For this reason, the following exercise to strengthen the pelvic floor. Like the previous one, it is very simple to execute. It is about doing pelvis lifts. Lie on your back with your knees bent and feet flat on the floor. Slowly lift your pelvis upward, squeezing your pelvic floor muscles. Hold the position for a few seconds and then lower your pelvis. Perform 10 to 15 repetitions.
Awaken the muscles
These exercises involve working the desired area to strengthen it. And, to do this, you have to activate the muscles that intervene in the interactions of the aforementioned area. So, start sitting comfortably and place your hands on your knees.. Inhale as you relax your muscles.. Exhale as you contract these muscles. Repeat this exercise for a few minutes.
Of course, to work these muscles, an activity as everyday as leg lift it’s excellent. To do it, lie on your back with your legs stretched out. Raise your legs up, keeping your pelvic floor muscles contracted. Lower your legs slowly while continuing to contract your muscles. Perform 10 to 15 repetitions.
And, we close this series of exercises with the pilates ball. Sit on a Pilates ball with your legs apart. Perform pelvic floor contractions while maintaining balance. Alternate between contractions and relaxations for several minutes. Remember that consistency is key in these exercises. Start with shorter repetitions and durations, and gradually increase as you strengthen the muscles in this area of the body.
More health benefits
A healthy pelvic floor contributes to better sexual function. Pelvic muscles participate in sexual response, and having a strong pelvic floor can improve sexual satisfaction. Strengthening it before and after pregnancy can help prevent problems related to pelvic weakness caused by extra weight during pregnancy and stress during childbirth.
Additionally, having this part of the body toned contributes to the stability of the pelvis and spine, which can improve overall body posture and balance. And you can also help reduce pelvic discomfort and painespecially in people who experience weakening of this area.
Contact professionals
To learn more about this and other topics related to physical activity, contact the Eurofitness team. Our professionals They will be happy to get you in shape and propose the best alternatives adapted to your real needs. Do not hesitate to contact us. We are prepared to give you the best advice and help you achieve your challenges related to physical activity. Don’t waste another minute. We will wait for you!
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