Improve Your Sex Life by Doing These Exercises for Pelvic Floor

Exercises for Pelvic Floor

Many women tend to focus on toning visible parts of the body like our arms, glutes, legs and abs but we tend to forget about one important part of our body—our pelvic floor area. While it is not highly visible, this part of the body plays a great role in our body’s daily functions, namely in bowel and urine control as well as our orgasms.
If you wish to maintain good bowel and urine control and to increase your chances of having a good orgasm, you need to exercise this muscle too. Here are some moves that can help you do that:

  • 1

    Bridge

    To do one of the best exercises for the pelvic floor, lie on back, keeping your feet flat on the floor at hip-width apart and your knees bent. Take a deep breath and contract your pelvic floor muscles in gently lifting your hips. Hold the position for 10 seconds. Slowly lower your back then release your pelvic floor. Do this for 10 times.

    Bridge
  • 2

    Jumping Jacks

    Stand up with legs closed together. Contract your pelvic floor muscles and jump gently. Before you hit the floor, open your legs apart and raise your arms overhead. Do one more jump to bring your feet back together while releasing your pelvic muscles. Do this exercise for about half a minute to a full minute.

    Related : TONE UP YOUR TUMMY AFTER PREGNANCY

    Jumping Jacks
  • 3

    Wall Squat

    Stand against a wall. Keep your feet about hip-width apart. Inhale and contract your pelvic floor muscle and gently lower your upper body, like you would do in a squat. Keep lowering your body until it seems like you are going to sit on a chair. Hold the position for 10 seconds. Stand up while slowly releasing your pelvic floor muscles. Rest for 10 seconds. Do this for 10 times.

    Wall Squat
  • 4

    Pelvic Clocks

    Lie on back with knees bent and feet flat on the floor. Slowly bring your belly button closer to the spine. Rotate your pubic and hip bones up to resemble the position of clock hands at 6 o’clock. Continue tilting the pelvis until you hit every number in the clock. Do this for three times then go in the opposite direction and perform the same steps thrice.

    Pelvic Clocks
  • 5

    Dead Bug Crunch

    Lie on back and extend arms in front of you. Use your pelvic floor in raising your right-hand overhead and lifting your left knee. Release and go back to starting position then do the same steps on the other knee and hand.

    Dead Bug Crunch
  • 6

    Kegels

    Contract your pelvic floor muscles. Hold the position for 5 seconds. Release and rest for 5 seconds. Do this for 10 times.

    Kegels
  • 7

    Squats

    Squats are one of the best exercises for pelvic floor and enhancing your butt. Stand with feet shoulder-width apart. Slowly bend the knees like you are going to sit on a chair. Continue bending your knees until your thighs are in parallel to the ground. Slowly go back to starting position. Do 15 reps.

    Squats
Bridge
1

Bridge

To do one of the best exercises for the pelvic floor, lie on back, keeping your feet flat on the floor at hip-width apart and your knees bent. Take a deep breath and contract your pelvic floor muscles in gently lifting your hips. Hold the position for 10 seconds. Slowly lower your back then release your pelvic floor. Do this for 10 times.

Jumping Jacks
2

Jumping Jacks

Stand up with legs closed together. Contract your pelvic floor muscles and jump gently. Before you hit the floor, open your legs apart and raise your arms overhead. Do one more jump to bring your feet back together while releasing your pelvic muscles. Do this exercise for about half a minute to a full minute.

Related : TONE UP YOUR TUMMY AFTER PREGNANCY

Wall Squat
3

Wall Squat

Stand against a wall. Keep your feet about hip-width apart. Inhale and contract your pelvic floor muscle and gently lower your upper body, like you would do in a squat. Keep lowering your body until it seems like you are going to sit on a chair. Hold the position for 10 seconds. Stand up while slowly releasing your pelvic floor muscles. Rest for 10 seconds. Do this for 10 times.

Pelvic Clocks
4

Pelvic Clocks

Lie on back with knees bent and feet flat on the floor. Slowly bring your belly button closer to the spine. Rotate your pubic and hip bones up to resemble the position of clock hands at 6 o’clock. Continue tilting the pelvis until you hit every number in the clock. Do this for three times then go in the opposite direction and perform the same steps thrice.

Related : 8 SUPER EASY WAYS ON HOW TO REDUCE SIDE FAT

Dead Bug Crunch
5

Dead Bug Crunch

Lie on back and extend arms in front of you. Use your pelvic floor in raising your right-hand overhead and lifting your left knee. Release and go back to starting position then do the same steps on the other knee and hand.

Kegels
6

Kegels

Contract your pelvic floor muscles. Hold the position for 5 seconds. Release and rest for 5 seconds. Do this for 10 times.

Squats
7

Squats

Squats are one of the best exercises for pelvic floor and enhancing your butt. Stand with feet shoulder-width apart. Slowly bend the knees like you are going to sit on a chair. Continue bending your knees until your thighs are in parallel to the ground. Slowly go back to starting position. Do 15 reps.

Do these moves on a regular basis, and you will have stronger pelvic floor muscles in no time!

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