There are a number of different ways you can exercise your pelvic floor muscles, and it’s more than just kegels. If you’ve fallen pregnant, given birth, experienced bladder or bowel leakage (incontinence), pelvic organ prolapse or diastasis recti, pelvic floor exercises can help your body recover.
Here are 3 exercises to help you work your pelvic floor:
1. Pelvic floor coordination exercise
- Breathe in to prepare
- Squeeze and lift your pelvic floor and hold as you breathe out
- Drop and relax your pelvic floor and breathe in
- Repeat 10 times
2. Quick lifts
- Squeeze and lift your pelvic floor
- Drop and relax your pelvic floor
- Repeat 10 times as quick as you can
3. Pelvic floor elevator
Imagine your pelvic floor is an elevator in a 3-storey building.
- Feel your pelvic floor squeeze as the elevator doors close, and feel your pelvic floor lift as the elevator rises up to level one.
- Keep the elevator doors closed and lift your pelvic floor to level two.
- Keep squeezing and lift up to the roof.
- Now drop your pelvic floor to level two, level one and down to the ground.
- Repeat 3 elevators.