5 Easy Pelvic Exercises

Strengthening your pelvic muscles can improve your fitness in a number of areas. These exercises can help get you started.

Different things can weaken the pelvic muscles. For women, childbirth is usually the culprit, but it can also happen to men for various reasons. Weak pelvic muscles in both men and women can result in incontinence or loss of bowel control and can also exacerbate impotence in men.

Performing pelvic exercises can strengthen the pelvic muscles, leading in improvement in all areas mentioned. For these and other reasons, then, they cannot be thought of as simply women’s exercise or men’s exercise routines.

Pelvic Tilt

Lie on your back, with your knees bent and feet flat on the floor. Tighten your buttocks and “roll” your pelvis up until upper back is flat against floor. Hold 5 seconds, relax  and repeat 5-10 times.

Tense Your Core

Lie on your back or side with knees bent. With your fingertips, find your hip bones then move in just a few inches toward your navel. Keeping your fingertips on your abdomen, suck in your tummy, just as if you were trying to zip your pants. Hold for a few seconds, and then let your abdomen completely relax. Repeat this exercise several times.

Squats

You perform these basically the same way as regular squats, but instead of your legs being close together, they are further apart (a little wider than your shoulders.) Then, simply squat as low as you can, until you feel your pelvic muscles tighten. This, as well as all the others, is a good home exercise routine.

Pilates Exercise

Tighten your pelvic floor (pretend you are trying to stop yourself from urinating in the middle of the urine flow—women know this as the Kegel exercise), but continue to pull in your abdomen muscles as much as possible. Picture yourself flattening your stomach against your backbone. Now, move your abdominal muscles in a “scooping” motion. Relax and repeat several times.

This exercise not only fits into your fitness routine, but can also be done any time. Contract and pull your pelvic muscles up (imagine yourself ascending in an elevator for three floors, stopping at each floor). Hold at each “floor” for 5 seconds, and then allow your muscles to “descend” the same way.

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  • Exercise.com (exercise)


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