getminute

Pelvic floor exercises and an 8-week guide to better pelvic floor health

Image by diana.grytsku

The pelvic floor muscles play an important role in maintaining bladder and bowel control, as well as sexual function. Strengthening these muscles can lead to better sexual experiences, including stronger orgasms and better control over ejaculation.

Here is an 8-week guide to improve your pelvic floor health:

Week 1:

• Start by identifying the pelvic floor muscles. One way to do this is by stopping the flow of urine while using the toilet. The muscles used to do this are the pelvic floor muscles.

• Once you have identified the muscles, try to squeeze and hold them for a count of 3 seconds and then release. Repeat this exercise 10 times, 3 times a day.

Week 2:

• Increase the hold time to 5 seconds, and continue to repeat the exercise 10 times, 3 times a day.

• Add in quick flicks, where you quickly contract and release the muscles 10 times, 3 times a day.

Week 3:

• Increase the hold time to 8 seconds and repeat the exercise 10 times, 3 times a day.

• Add in longer flicks, where you hold the contraction for 2 seconds and release for 2 seconds, repeating the exercise 10 times, 3 times a day.

Week 4:

• Add in standing exercises, where you contract and hold the pelvic floor muscles while standing up. Repeat the exercise 10 times, 3 times a day.

Week 5:

• Add in seated exercises, where you contract and hold the pelvic floor muscles while sitting down. Repeat the exercise 10 times, 3 times a day.

Week 6:

• Add in dynamic exercises, where you contract and release the pelvic floor muscles in a quick succession, repeating the exercise 20 times, 3 times a day.

Week 7:

• Add in more challenging exercises, such as single leg bridges or squats while engaging the pelvic floor. Repeat the exercise 10 times, 3 times a day.

Week 8:

• Continue with the exercises from previous weeks and focus on maintaining the strength of your pelvic floor muscles.

It’s important to note that these exercises should be done with proper form, and it’s always best to consult with a healthcare professional before starting any new exercise program.

In addition to these exercises, maintaining a healthy diet and lifestyle, staying hydrated, avoiding smoking and limiting alcohol and caffeine intake can also help to improve the health of your pelvic floor muscles.

FAQ :

1. Are too many Kegels harmful? 

Overworking the pelvic floor muscles by doing too many Kegels can cause them to tighten and, in extreme cases, cause pain or discomfort. Correct form and a moderate approach are required for the workouts.

2. What foods help pelvic floor muscles? 

Fruits, vegetables, and whole grains are great examples of high-fiber foods that can aid in preventing constipation and maintaining bowel health, which is good for the pelvic floor muscles.

3. What kind of doctor treats pelvic floor dysfunction?  

An expert in pelvic floor rehabilitation, such as an urologist, gynaecologist, or physical therapist, is usually consulted for treatment of pelvic floor dysfunction.

4. Is pelvic floor dysfunction life-threatening? 

Although dysfunction of the pelvic floor seldom results in death, it can have a serious effect on daily living.

5. Is yoga good for pelvic floor? 

While yoga has many health and fitness benefits, it is not designed to focus on building strength in the pelvic floor.

6. Can squats damage your pelvic floor? 

When done properly, squats help build strength in the pelvic floor muscles, but when done incorrectly, they can lead to pain or injury in that area.

7. How can I make my pelvic floor tighter? 

Kegel exercises, together with a good diet, lifestyle, and abstinence from tobacco, alcohol, and caffeine can help strengthen the pelvic floor muscles.

8. How many times a week should you do pelvic floor exercises? 

Exercises for strengthening the pelvic floor should be performed at least three times weekly.

9. Does sitting on the toilet cause weak pelvic floor? 

The pelvic floor muscles might weaken by sitting on the toilet for lengthy periods of time, especially if there is any straining involved.

10. How do you know if you’re doing Kegels correctly? 

 If you want to know if you’re performing Kegels well, see if you can stop the flow of urine by contracting the muscles you use to execute Kegels.

11. How long until I see results from Kegels? 

The effects of Kegel exercises may be different for each individual.

12. How can I strengthen my pelvic floor without exercise?

Keeping your weight where it should be

Not smoking

The consumption of alcoholic beverages and caffeine should be restricted.

Maintaining an upright stance

Constipation avoidance

13. Where is the pelvic floor of a female?

The pelvic floor is the area at the bottom of the pelvis that provides structural support for the pelvic organs such the uterus, bladder, and rectum.

14. Is Weak pelvic floor curable? 

Pelvic floor exercises, physical therapy, and behavioural adjustments can typically strengthen a weak pelvic floor.

15. Is Weak pelvic floor reversible?

 If you consistently exercise and make other healthy adjustments, you can strengthen your pelvic floor and reverse the effects of weakness.

16. What exercises weaken pelvic floor? 

Heavy lifting and straining during bowel motions are two examples of bearing-down exercises that might weaken the pelvic floor muscles.

17. Does cycling help pelvic floor? 

When done properly, cycling can help build strength in the pelvic area, especially the muscles of the pelvic floor.

18. Does lifting weights tighten pelvic floor?

 When done appropriately, weightlifting can help build strength in the muscles of the pelvic region, especially the pelvic floor muscles.

19. Can sitting too much weaken pelvic floor?  

The pelvic floor muscles can atrophy from sitting for long periods of time, so getting up and moving about at regular intervals is crucial.

20. What happens if I do Kegels every day?

 If you want stronger pelvic floor muscles and better function, doing Kegels every day is a good place to start.

21. Can Kegels make you Orgasm? 

Although Kegel exercises are useful for enhancing sexual performance, they do not induce climax sexually.

22. How do you know if your pelvic floor is weak? 

Urinary incontinence, inability to achieve climax during sexual activity, and a general feeling of heaviness in the pelvic region are all symptoms of a compromised pelvic floor.

23. How long does it take to strengthen your pelvic floor? 

Strength gains in the pelvic floor muscles can be seen anywhere from a few weeks to a few months after beginning treatment, depending on the individual and their starting point.

24. What is the best position to do pelvic floor exercises? 

Pelvic floor exercises are most effective when performed while sitting or lying down, with the knees bent and the feet flat on the floor.

25. Is walking a good pelvic floor exercise?  

 While walking has many health and fitness benefits, it is not designed to target the muscles that support the pelvic floor.

26. How can I test my pelvic floor?

Among the ways to gauge the robustness of your pelvic floor muscles is the “squeeze test,” in which you contract and hold the muscles for 10 seconds before letting go.

27. What causes poor pelvic floor? 

Pregnancy and childbirth, ageing, obesity, and certain medical disorders are only few of the many causes of a weak pelvic floor.

28. Do squats strengthen pelvic floor? 

When performed properly, squats are an excellent way to build strength in the muscles of the pelvic region, especially the pelvic floor muscles.

29. Is it too late to do pelvic floor exercises? 

You can start strengthening and rehabilitating your pelvic floor muscles at any age.

30. How many Kegels per day? 

If you want to see results, you should do Kegels every day, and doing 10-15 reps three times a day is the sweet spot.

31. How can I strengthen my pelvic floor naturally? 

Kegel exercises and other pelvic floor exercises, together with a balanced diet and lifestyle free of smoking, excessive alcohol, and caffeine, can all assist to strengthen the pelvic floor naturally.

32. Can you do pelvic floor exercises in bed? 

Yes

Exit mobile version