Pelvic floor exercises

A healthy pelvic floor is important for various aspects of daily life, such as controlling the bladder and bowels, supporting organs in the pelvic area, and having satisfying sexual relationships. Unfortunately, the pelvic floor can weaken due to various causes such as pregnancy, childbirth, aging and obesity. Fortunately, there are several exercises that can help strengthen and maintain the pelvic floor. In this article you will find five pelvic floor exercises that are explained in detail, including the effect of the exercises and the degree of difficulty. Remember that it is important to perform pelvic floor exercises correctly, and it may be helpful to seek professional guidance to achieve optimal results.

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Below you will find five pelvic floor exercises, explained in detail:

Bowling exercises

In this exercise, you tense the muscles in your pelvic floor as if you were trying to stop urinating or passing gas.
The effect of this exercise is to strengthen the pelvic floor muscles and improve bladder and bowel control.
The exercise is not difficult, but it is important to correctly contract and relax the muscles.

Bridge with pelvic floor contraction

Lie on your back with your knees bent and feet flat on the floor.
Lift your hips up while tightening your pelvic floor.
The effect of this exercise is to strengthen the muscles in the pelvic floor, abdomen and back.
The exercise is moderately difficult and requires good control of the pelvic floor.

Squats with pelvic floor contraction

Stand with your feet shoulder-width apart.
Bend your knees and lower your hips as if you were going to sit on a chair, tightening your pelvic floor.
The effect of this exercise is to strengthen the muscles in the pelvic floor, legs and buttocks.
The exercise is moderately difficult and requires good control of the pelvic floor.

Heel slides with pelvic floor contraction

Lie on your back with your knees bent and feet flat on the floor.
Slide one foot along the floor while contracting the pelvic floor while keeping the other knee bent.
The effect of this exercise is to improve the control and flexibility of the pelvic floor.
The exercise is not difficult, but it does require some coordination.

Single leg circles

Lie on your back with your arms at your sides and your legs straight.
Lift one leg and make a circular motion while tightening your pelvic floor.
The effect of this exercise is to strengthen the muscles in the pelvic floor, abdomen and legs.
The exercise is moderately difficult and requires some coordination and balance.

Would you like a healthy pelvic floor and all the benefits that come with it? Then our pelvic floor exercises are a great way to get started! In this article we have explained five exercises in detail, but we have many more exercises available for you in our e-book. Here you will find step-by-step instructions for various exercises, so that you can optimally strengthen and maintain the pelvic floor. So what are you waiting for? Order V-Tight now and get access to all the exercises you need to get and maintain a healthy pelvic floor!