Although sometimes it is a somewhat forgotten area, more and more exercises are destined for it. Because the pelvic area needs good care, which will avoid major problems in the future. So, the pelvic floor exercise it will help us to strengthen that area.
In many disciplines such as Pilates, they are implemented pelvic floor exercises. But there are also another series of recommendations that you can make from your own home. Do you want to find out what it is about? Well let's get started!
How to strengthen the pelvic floor
As we have already mentioned before, strengthening the pelvic floor is vital. Since it can be weakened as a result of childbirth or different surgeries, being overweight and even lifting too much weight. What makes the muscles in the area lose all their firmness. Something that can lead to major problems such as urinary or fecal incontinence as well as sexual problems. So, before going through all this, it is best to take action on the matter and start exercising the area. In what way? With an exercise routine. Some of those that go very well are hypopressives because they help us contract and relax the area of the body, but we also have the so-called Kegel exercises that we will now see.
How to do Kegel exercises right
Although they are simple to perform, perhaps a few preliminary steps are always useful for us to master the technique. So first of all we must bear in mind that it's about contracting or tightening the muscles. That is, we imagine that we really want to go to the bathroom, but we have to endure. So, we must contract the area, so that nothing escapes us. That is just the move or the step we must take!
When we get it It's time to hold them down for about 5 seconds, while we breathe deeply. Then you relax another 5 seconds and repeat the process again. You can do it 1o times and both in the morning and in the afternoon and at night. Since these types of exercises can be done sitting or lying down, at home or at work, without anyone noticing. Hence, it is something very practical and comfortable. Of course, keep in mind that we will only tighten the muscles in the area, that we will not tighten any other part of the body.
Some variant of the exercise that we have discussed is called fast, because andIn a matter of two minutes, you should contract and relax your muscles as fast as you can.. On the other hand, you can also contract and relax alternately, as if it were an elevator that goes up, stops and goes down. A great exercise for the pelvic floor!
Pelvic Floor Exercise: Core Exercises
Strengthening the entire core area also helps us to continue protecting the pelvic floor. Therefore, after the Kegel exercises, it does not hurt that we do a routine with exercises aimed at the core, although as we say, they will also have more advantages.
- Playing with the breath we can achieve great results. We must breathe deeply, separating ribs and when exhaling, we bring the navel inwards. It is a way to activate the transverse, which will lead us to be performing the necessary contraction for the pelvis.
- The bridge on the shoulders is another of the complete exercises for the whole body. Lying on your back and with your legs bent, we try to raise the body by staying on the soles of the feet and shoulders. But this elevation will be done by contracting each part and lifting ourselves little by little and not as a block. Something that will help us to contract muscles.
- Hip movements: Yes, sitting on a Pilates ball and doing hip movements back and forth is another of the pelvic floor exercises that we should not forget. But yes, we must contract the muscles in each movement, so they must be done slowly.