Top Pelvic Floor Exercises for Women: Strengthen & Relax
- Kegel Exercises: Contract and relax your pelvic floor muscles for 5-10 seconds, repeating 10-15 times.
- Squats: Perform slow, controlled squats to engage your pelvic floor along with other muscles.
- Bridge Pose: Lie on your back, knees bent, and lift your hips while engaging your pelvic floor.
- Bird Dog: On all fours, extend opposite arm and leg while maintaining pelvic floor engagement.
- Yoga Cat-Cow Pose: Alternate between arching and rounding your back, focusing on pelvic floor activation.
- Pilates Roll-Up: Slowly roll up from a lying position to seated, engaging your core and pelvic floor.
Remember to consult with a pelvic health physiotherapist for personalized advice and proper technique.
