{"id":25789,"date":"2021-08-11T18:33:50","date_gmt":"2021-08-11T18:33:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25789"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"best-pelvic-floor-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/","title":{"rendered":"Best Pelvic Floor Exercises: 7 Moves To Strengthen Your Muscles"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#What_Are_Pelvic_Floor_Exercises\" >What Are Pelvic Floor Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#What_Are_The_Best_Exercises_To_Strengthen_Your_Pelvic_Floor_Muscles\" >What Are The Best Exercises To Strengthen Your Pelvic Floor Muscles?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Kegels\" >Kegels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Squeeze_And_Release\" >Squeeze And Release<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Belly_Breathing\" >Belly Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Bird_Dog\" >Bird Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Side_Lunges\" >Side Lunges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Benefits_Of_Pelvic_Floor_Exercises\" >Benefits Of Pelvic Floor Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Reduce_Risk_Of_Prolapse\" >Reduce Risk Of Prolapse<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Relieve_Pain\" >Relieve Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Improve_Bladder_And_Bowel_Control\" >Improve Bladder And Bowel Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Increase_Sexual_Sensation\" >Increase Sexual Sensation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Help_With_Childbirth\" >Help With Childbirth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#Help_With_ED_And_Premature_Ejaculation\" >Help With ED And Premature Ejaculation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#What_Is_The_Best_Way_To_Do_Pelvic_Floor_Exercises\" >What Is The Best Way To Do Pelvic Floor Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As you get older, you may realize that your pelvic floor muscles are weakening. This is also common among women after pregnancy and childbirth. However, pelvic floor weakness can affect anyone, men included. Other factors such as chronic coughing and heavy lifting can cause weakening of the pelvic floor muscles over time.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Certain exercises can help strengthen these muscles and help individuals dealing with pelvic floor dysfunction and weakness. Having weak <a href=\"https:\/\/betterme.world\/articles\/male-pelvic-floor-exercises\/\">pelvic floor muscles<\/a> can affect your sexual life and lead to incontinence. Not all sets of exercises work for everyone, so it is important to select the best pelvic floor exercises that work for you. This article explores the best pelvic floor muscle exercises.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Pelvic_Floor_Exercises\"><\/span><b>What Are Pelvic Floor Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pelvic floor exercises refer to those done to strengthen, lengthen, and relax your pelvic floor muscles. These muscles can become weak as a result of pregnancy, childbirth, health, obesity, or heavy lifting. When this happens, you may suffer from urine incontinence, problems with bowel control, and experience painful sex. The pelvic muscles may be too tight and may cause pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The pelvic floor muscles support the bowels, bladder, rectum, and uterus of women (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482200\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). When you contract this set of muscles, they lift the organs of the pelvis and tighten the openings of the urethra, vagina, and anus. Relaxing these muscles allows the passage of urine and feces from the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These muscles are vital for proper sexual function in both males and females. In men, it is key for ejaculation and erectile function. In women, voluntary contractions of the pelvic floor muscles contribute to sexual sensation and arousal. Also, these muscles support the baby during pregnancy and need to be relaxed during childbirth.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The pelvic floor is a funnel-shaped structure. There are three main components<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Levator ani.<\/b><span style=\"font-weight: 400;\"> The largest component is located anteriorly and is made up of puborectalis, pubococcygeus, and iliococcygeus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Coccygeus muscle<\/b><span style=\"font-weight: 400;\">. The most anterior and a smaller component.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscular fascia. <\/b><span style=\"font-weight: 400;\">It covers the pelvic organs.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">About 50% of people with chronic constipation suffer from pelvic floor dysfunction (PFD)<\/span><span style=\"font-weight: 400;\">. Pelvic floor dysfunction refers to a range of signs and symptoms related to the abnormal functioning of the pelvic floor muscles. Weakening of this set of muscles may result in loss of structural support to the organs within the pelvic region.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pelvic floor dysfunction may present as<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Urine incontinence<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of bowel control or fecal incontinence<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Organ prolapse<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sexual dysfunction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levator syndrome<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Uterine prolapse<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/\">Strengthen Pelvic Floor Muscles Without Kegels: 5 Exercises You Can Use<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32603 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-1024x576.jpg\" alt=\"best pelvic floor exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Exercises_To_Strengthen_Your_Pelvic_Floor_Muscles\"><\/span><b>What Are The Best Exercises To Strengthen Your Pelvic Floor Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several pelvic floor rehabilitation exercises that you can try. You may find it helpful to combine two or three types of these exercises to get the best results. At first, you can try different types of these <a href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/\">exercises<\/a> to see which ones work best for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what are the best pelvic floor exercises? Below are exercises to help you strengthen your pelvic floor muscles:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kegels\"><\/span><b>Kegels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the best exercises for pelvic floor therapy and is very common among both men and women. It works all the pelvic floor muscles, thus strengthening these muscles<\/span><span style=\"font-weight: 400;\">. If you are asking what is the best pelvic floor exercises for stress incontinence, then Kegels are the most effective.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a comfortable position, then identify the pelvic floor muscles. The easiest way to do so is to imagine you are urinating then stop urine flow midstream.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract these muscles as much as possible and hold for about 5 seconds. You should feel as though these muscles are lifting because of the squeezing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release for the same amount of time and rest before repeating this technique.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do ten reps; three times daily.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32008 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-8-1024x576.jpg\" alt=\"best pelvic floor exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><b>Glute Bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bridges help strengthen your glutes and work your pelvic floor muscles at the same time. It also activates the hamstrings when done correctly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor. Your back should be in contact with the ground. Bend your knees at a 90-degree angle with your feet flat and arms straight at your sides with the palmar surface of your hands facing touching the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and push through your heels as you lift your hips off the floor by squeezing your hamstrings, pelvic floor, and glutes. Your body should rest on your shoulders and upper back and form a straight line from the knees and below.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for 2 seconds at the top, then go back to the original position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do ten to 15 reps of two to three sets, resting for 30 to 60 seconds between sets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-31933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg\" alt=\"best pelvic floor exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">Squats<\/a> are famous for <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">working your glutes<\/a> and giving you a perfectly shaped butt<\/span><span style=\"font-weight: 400;\">. They also help strengthen your pelvic floor muscles. You may use lifts such as a barbell, but ensure that your form is solid before adding any <a href=\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\">resistance<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright, feet apart slightly wider than shoulder-width and with your toes pointed out slightly. If you are using a barbell, rest it behind your neck on the trapezius muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and push your butt and hips back as though you want to sit on a chair. Keep your chin neutral and tuck your chin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dropdown until the posterior part of your thighs is parallel to the floor. Ensure you keep your weight in your heels and bow both your knees slightly outwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your legs and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do at least 15 reps.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30775 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216-1024x576.png\" alt=\"best pelvic floor exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squeeze_And_Release\"><\/span><b>Squeeze And Release<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squeeze and release is one of the best exercises for pelvic floor dysfunction. It helps the pelvic floor respond quickly, as it is a rapid movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a position you find most comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Locate your pelvic floor muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze them as quickly and tightly as possible and release them. Do not hold the contraction.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 3 to 5 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do ten to 20 reps per set. Perform an additional two sets later on.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-31498 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-1024x576.png\" alt=\"best pelvic floor exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Belly_Breathing\"><\/span><b>Belly Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best pelvic floor exercises for pregnancy is belly breathing. This exercise helps strengthen your pelvic floor muscles for a smoother delivery and reduces the risk of incontinence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit and cross your legs with your lower back supported and place your hands on your belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders and back still, then slowly inhale through the nose while expanding your belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you breathe in through your mouth, draw in your belly, bringing your navel towards your spine.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Bird_Dog\"><\/span><b>Bird Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great full-body workout that activates many muscles at once, including the pelvic floor muscles. It works your glutes, abs, hips, and back<\/span><span style=\"font-weight: 400;\">. It is one of the most effective and best pelvic floor exercises for men.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours with your wrists under the shoulders and your knees under the hips. Make sure your back is straight and your neck is neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare your core and draw your shoulder blades down your back in the direction of your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To begin, simultaneously straighten and raise your right leg and left arm. Your pelvis and shoulders should remain in a neutral position. Do not lower or raise your head. Hold for about 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend and lower your arm and leg down back to the beginning position. Switch, raising your left leg and right arm. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a total of three sets, every ten reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30897 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4175-1024x576.png\" alt=\"best pelvic floor exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4175.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4175-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4175.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4175-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4175.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Side_Lunges\"><\/span><b>Side Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This <a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">lunge<\/a> variation opens the inner thighs, and as a result, helps elongate the pelvic floor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this <a href=\"https:\/\/betterme.world\/articles\/90-days-squat-challenge\/\">exercise<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet about a leg\u2019s length apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While maintaining the connection of your heels to the ground, bend into one knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your hands to touch the floor or yoga blocks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the other limb straight and externally rotate the straight leg so that the toes point towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for eight breaths, then change sides. Do this twice for each side.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/workout-challenges-at-home\/\">Workout Challenges At Home: 11 Routines To Help You Stay Fit Without Going To The Gym<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30004 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3859-1024x576.png\" alt=\"best pelvic floor exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3859.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3859-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3859.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3859-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3859.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Pelvic_Floor_Exercises\"><\/span><b>Benefits Of Pelvic Floor Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To help relieve the symptoms of pelvic floor dysfunction and general pelvic weakness, exercise and other therapies, including physical and massage therapy, are used. Several benefits come with frequent pelvic floor exercises.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Risk_Of_Prolapse\"><\/span><b>Reduce Risk Of Prolapse<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic floor exercises help reduce the risk of prolapse (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK525762\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). In women, this may present as a bulge in the vagina or a feeling of discomfort, pulling, dropping, or dragging. In men, it may feel like a bulge in the rectum or a feeling of emptying their bowels but not needing to go.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Relieve_Pain\"><\/span><b>Relieve <\/b><b>Pain <\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you experience pelvic pain, you may benefit from pelvic floor exercises. Pelvic floor exercises like Kegels help strengthen the muscles and relieve pain. Sometimes, the pelvic muscles may be too tight, which may cause pain and muscle spasms<\/span><span style=\"font-weight: 400;\">. Exercises such as reverse Kegels help relax, lengthen and stretch the pelvic muscles, thus relieving the pain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Bladder_And_Bowel_Control\"><\/span><b>Improve Bladder And Bowel Control<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic floor exercises help strengthen the muscles in this region and give you better control over functions like bladder and bowel control. They are thus helpful for individuals who suffer from constipation, urine, and fecal incontinence. Studies show that exercises such as kegel help increase pelvic strength in females who experience urine incontinence (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18483451\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Sexual_Sensation\"><\/span><b>Increase Sexual Sensation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic floor exercises are also purported to help improve sexual sensation and orgasmic potential in women. If your pelvic floor muscles are too weak or too tight, you may experience pain and inability to orgasm. These workouts help women enjoy sex by resulting in powerful orgasms and increased libido. Such exercises also make vaginal orgasms more likely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are also beneficial for women who experience painful sexual intercourse, often referred to as dyspareunia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5638059\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This is because pelvic exercises help women relax these sets of muscles on command, making it possible to enjoy pain-free sex.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_With_Childbirth\"><\/span><b>Help With Childbirth<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pelvic floor muscles relax and contract during labor to facilitate childbirth. Learning how to relax the tension in your pelvic muscles can be helpful when delivering your baby. It also improves recovery from gynecological surgery and childbirth.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-31964 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-3-1024x576.jpg\" alt=\"best pelvic floor exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_With_ED_And_Premature_Ejaculation\"><\/span><b>Help With ED And Premature Ejaculation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic floor muscles exercises can help improve sexual function in men. These exercises strengthen the pelvic diaphragm and increase control over the penile muscles. They also increase sexual stamina and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, they are beneficial for men who suffer from premature ejaculation and erectile dysfunction (ED) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1324914\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). In one small study involving 40 men who suffer from premature ejaculation, experts found that pelvic floor rehabilitation exercises helped in treating premature ejaculation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4003840\/pdf\/10.1177_1756287214523329.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Way_To_Do_Pelvic_Floor_Exercises\"><\/span><b>What Is The Best Way To Do Pelvic Floor Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the most out of any exercises, including pelvic floor exercises, you need to practice the correct technique. This also ensures that you do not worsen symptoms you may have, such as pain. It will also help you avoid <a href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\">injury<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are a few things you should keep in mind as you perform any of the above exercises.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Do not overwork your muscles.<\/b><span style=\"font-weight: 400;\"> Make sure you are not straining or overstretching your muscles as it can be dangerous (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pay attention to your body. <\/b><span style=\"font-weight: 400;\">Stop when you experience any pain or discomfort. If the pain persists, consult a doctor or physical therapist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be patient.<\/b><span style=\"font-weight: 400;\"> It may take a while to perfect your form and even see the results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Empty your bladder.<\/b><span style=\"font-weight: 400;\"> You should empty your bladder before doing exercises like the Kegels.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pelvic floor <a href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\">exercises<\/a> may help strengthen your pelvic floor muscles. The Best part is that these exercises are easy to do and do not require any special equipment. You can try and combine two\u00a0or three\u00a0pelvic floor exercises to get the best results. Remember, it is important to avoid overextending your muscles and do only what your body can handle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Pelvic_Floor_Exercises\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482200\/\"><span style=\"font-weight: 400;\">Anatomy, Abdomen and Pelvis, Pelvic Floor &#8211; StatPearls &#8211; NCBI Bookshelf<\/span><\/a><span style=\"font-weight: 400;\"> (2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18483451\/\"><span style=\"font-weight: 400;\">Bladder training and Kegel exercises for women with urinary complaints living in a rest home<\/span><\/a><span style=\"font-weight: 400;\"> (2008, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">Overtraining Syndrome<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5638059\/\"><span style=\"font-weight: 400;\">Painful sex (dyspareunia) in women: prevalence and associated factors in a British population probability survey<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4003840\/pdf\/10.1177_1756287214523329.pdf\"><span style=\"font-weight: 400;\">Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK525762\/\"><span style=\"font-weight: 400;\">Pelvic organ prolapse: Pelvic floor exercises and vaginal pessaries<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1324914\/\">Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction<\/a> (2004, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>As you get older, you may realize that your pelvic floor muscles are weakening. This is also common among women after pregnancy and childbirth. However, pelvic floor weakness can affect anyone, men included. Other factors such as chronic coughing and heavy lifting can cause weakening of the pelvic floor muscles over time. Certain exercises can [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":25795,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[130],"tags":[],"coauthors":[117],"class_list":["post-25789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Best Pelvic Floor Exercises: 7 Moves To Strengthen Your Muscles - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you suffering from pelvic floor weaknesses and are looking for exercises that may help you? This article explores the best pelvic floor exercises.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best Pelvic Floor Exercises: 7 Moves To Strengthen Your Muscles\" \/>\n<meta property=\"og:description\" content=\"Are you suffering from pelvic floor weaknesses and are looking for exercises that may help you? This article explores the best pelvic floor exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1666820320.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Best Pelvic Floor Exercises: 7 Moves To Strengthen Your Muscles\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/\"},\"wordCount\":2259,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1666820320.jpg\",\"articleSection\":[\"For Women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As you get older, you may realize that your pelvic floor muscles are weakening. This is also common among women after pregnancy and childbirth. However, pelvic floor weakness can affect anyone, men included. Other factors such as chronic coughing and heavy lifting can cause weakening of the pelvic floor muscles over time.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Certain exercises can help strengthen these muscles and help individuals dealing with pelvic floor dysfunction and weakness. Having weak <a href=\\\"https:\/\/betterme.world\/articles\/male-pelvic-floor-exercises\/\\\">pelvic floor muscles<\/a> can affect your sexual life and lead to incontinence. Not all sets of exercises work for everyone, so it is important to select the best pelvic floor exercises that work for you. This article explores the best pelvic floor muscle exercises.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Pelvic Floor Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Pelvic floor exercises refer to those done to strengthen, lengthen, and relax your pelvic floor muscles. These muscles can become weak as a result of pregnancy, childbirth, health, obesity, or heavy lifting. When this happens, you may suffer from urine incontinence, problems with bowel control, and experience painful sex. The pelvic muscles may be too tight and may cause pain.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The pelvic floor muscles support the bowels, bladder, rectum, and uterus of women (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482200\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). When you contract this set of muscles, they lift the organs of the pelvis and tighten the openings of the urethra, vagina, and anus. Relaxing these muscles allows the passage of urine and feces from the body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These muscles are vital for proper sexual function in both males and females. 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This is also common among women after pregnancy and childbirth. However, pelvic floor weakness can affect anyone, men included. Other factors such as chronic coughing and heavy lifting can cause weakening of the pelvic floor muscles over time.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Certain exercises can help strengthen these muscles and help individuals dealing with pelvic floor dysfunction and weakness. Having weak <a href=\"https:\/\/betterme.world\/articles\/male-pelvic-floor-exercises\/\">pelvic floor muscles<\/a> can affect your sexual life and lead to incontinence. Not all sets of exercises work for everyone, so it is important to select the best pelvic floor exercises that work for you. This article explores the best pelvic floor muscle exercises.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Pelvic Floor Exercises?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Pelvic floor exercises refer to those done to strengthen, lengthen, and relax your pelvic floor muscles. These muscles can become weak as a result of pregnancy, childbirth, health, obesity, or heavy lifting. When this happens, you may suffer from urine incontinence, problems with bowel control, and experience painful sex. The pelvic muscles may be too tight and may cause pain.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The pelvic floor muscles support the bowels, bladder, rectum, and uterus of women (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482200\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). When you contract this set of muscles, they lift the organs of the pelvis and tighten the openings of the urethra, vagina, and anus. Relaxing these muscles allows the passage of urine and feces from the body.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These muscles are vital for proper sexual function in both males and females. In men, it is key for ejaculat ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/","name":"Best Pelvic Floor Exercises: 7 Moves To Strengthen Your Muscles - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/best-pelvic-floor-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1666820320.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you suffering from pelvic floor weaknesses and are looking for exercises that may help you? 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