How to strengthen the pelvic floor? Discover exercises to strengthen the pelvic floor, useful to strengthen the muscles of this part of the pelvis easily and simply.
Keel exercises for the pelvic floor are especially useful for strengthening the internal muscles that, in the form of a rhombus or diamond, close the lower strait of the abdomen-pelvic cavity, generally and commonly known as the pelvic floor.
It is a system of muscles and ligaments that close the floor of the abdomen, keeping the bladder, uterus and rectum in the correct position and in suspension, against the force of gravity itself.
However, both over the years and in certain stages, circumstances or moments of life, it is common for the pelvic floor to weaken. Among the most common moments, we find ourselves in women with pregnancy, childbirth or menopause. Although stress, constipation, obesity or chronic cough can also negatively influence this weakening.
That is why we pay special attention to strengthening the pelvic floor, starting with exercises to strengthen the pelvic floor.
How to strengthen the pelvic floor with exercises:
Although the best known exercises when it comes to strengthening the pelvic floor are Keelexercises, we can also find other equally useful exercises that are even much simpler.
This exercise is considered one of the easiest to follow. It consists of moving the hip forward and backward in the same way as if it were a pendulum, while we relax the sphincters when we move the hip backwards, and contract them while we bring the pubis closer to the abdomen.
Sitting on the ball
Using a fit ball (ball or exercise ball), we must sit on it, placing the hands under the hips and making a lateral movement that shifts the weight from one side of the ball to the other. We can also make a movement forward and backward.
Second exercise on the ball
Also sitting on the fit ball, we must contract the abdominal wall, separating and joining the knees. While we must keep our feet together, so that we will activate the pelvic floor muscles.