We’ve all been told, time and again, to exercise our way to good health. If you Google “exercises”, you’ll generally find push-ups and sit-ups or arm workouts. A more thorough search will give you bum exercises and even back strengthening ones. However, we often tend to stop there and forget about our pelvis. Pelvic exercises, such as the pelvic bridge exercise, are underrated but very important to strengthen pelvic muscles. They:
- Pelvic exercises help with urinary incontinence (loss of bladder control)
- Pelvic exercises strengthen pelvic organs
- Pelvic exercises make sex better
Here are some very easy, at-home pelvic exercises for women to strengthen your pelvic muscles:
1. Kegel Bridges
Also called pelvic bridge exercise, this pelvic exercise is easy. All you need to do is lay down on your back. Lay your hands to either side of your body and bend your legs at the knees. Now, very similar to a bridge, tighten your pelvis and your glutes and raise your body. Hold for a few seconds and bring it down slowly.
15 reps of this everyday will do wonders for you.
Squats are very simple to do and also very simple to get wrong but is a great pelvic exercise. Make sure your back is straight. Keep your legs shoulder-width apart and then push your hips backwards. Do not arch your back. Stay like this for a few seconds, all the while ensuring that your knees do not cross your toes. Come back up.
10 squats a day for a beginner is ideal.
3. Bird Dog
This is the most fun pelvic exercise out there. Get on all fours. Keep your back straight. Now take your left hand and stretch it out. Simultaneously, stretch your right leg backwards. Hold this position for a few seconds and then switch sides.
15 reps of this on each side sounds difficult, and it is difficult but with practice, you’ll be solid in a week.
It can be hard to include pelvic exercises into your schedule, which is why we’re also sharing 5 home exercises like these that can be done between breaks and which do not require any equipment are perfect. Start slow, start easy, and then progress to a more challenging routine gradually.
You can find more ways to improve your physical health here.