Strengthen The Pelvic Floor: Simple At-Home intermediate Exercises
If you’ve been working towards improving your pelvic floor strength on a regular basis, then it’s important to progress your movements! The exercises below will help you continue to work to support the internal organs and prevent incontinence as well as work your core muscles (transversus abdominis - which act like a corset or girdle for the spine and the multifidus muscles - which run along the spine and help your posture) potentially reducing back pain. Do these at least twice per week!
- Alternating Superman
- Begin this bodyweight exercise in a face-down position on the floor. Move your legs about hips-width apart behind you, raise your left arm and right leg about 6 inches off the floor. Hold for five to 10 seconds, slowly lower and repeat with your opposite side. Alternate back and forth for two to three sets of 10 repetitions. You also activate your hamstrings and glutes with this exercise.
- Opposite Arm and Leg Raise
- Begin in an all-fours position (hands and knees); hands are under your shoulders and knees are under your hips. Steadily raise your left arm straight in front of your body, and extend your right leg straight behind you. Hold for 10 seconds, then lower your arm and leg and repeat on your other side. Complete two-three sets of 10 repetitions.You also work your abdominals in this exercise!
- Bridge Position
- Begin lying on your back in a bent-knee position with your feet flat on the floor; feet hip-width apart. Gently contract your abdominal muscles to flatten your low back into the floor. Exhale keeping the abdominals engaged and lift your hips up off the floor - press your heels into the floor. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Brace (draw the belly in towards the spine) your abdominal muscles at the top and hold for 10 seconds then release. Repeat two-three sets of 10 repetitions.
