Pelvic Floor Workout Routine

The pelvic floor muscles are needed to help support the bowel and bladder organs in men and women as well as the uterus in women. These muscles stretch from the pubic bone towards the tail bone. This pdf includes 35 different exercises each shown with images that are focused on strengthening the pelvic floor.

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They are broken into 8 different workouts but i provided a variety of different exercises so you can create your own combinations or include them into your current workout routine.

Pelvic floor workout routine.

For best results focus on tightening only your pelvic floor muscles. Abs back glutes and hips equipment. Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds. When your muscles get stronger try doing kegel exercises while sitting standing or walking.

If you have suffered from a pelvic floor dysfunction then a pelvic floor exercise routine commonly referred to as kegel exercises might be what you need to help strengthen these muscles. Kegel exercises can help strengthen these muscles. An exercise in balance and stability bird dog is a full body move that makes you engage many muscles at once including the pelvic floor. Many factors can weaken your pelvic floor muscles including pregnancy childbirth surgery aging excessive straining from constipation or chronic coughing and being overweight.

Try it a few times in a row. The pelvic floor muscles work like a hammock to support the pelvic organs including the uterus bladder and rectum.

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