Hey there! Today, I want to talk about something that has become really important to me—exercises to strengthen the pelvic floor. After having a baby, I noticed some changes in my body, especially in my pelvic area. I found myself struggling with things like the constant urge to pee, and it was frustrating! So, I started focusing on my pelvic floor, and it has made a huge difference. I hope sharing my experience will help you too.

Why I Focus on the Pelvic Floor

The pelvic floor muscles support vital organs like the bladder, bowels, and uterus. After childbirth, I learned first-hand how a weak pelvic floor can cause problems—feeling discomfort, needing to pee often, and even affecting my confidence. But the great news? With the right exercises, it’s possible to regain strength and control.

My Go-To Pelvic Floor Exercises

Here are the exercises that have helped me the most:

1. Bridge Pose

This yoga move is one of my favourites. It not only strengthens the pelvic floor but also works the glutes and core.

Step 1: I lie on my back with my knees bent and feet flat on the floor.

Step 2: Lifting my hips toward the ceiling, I make sure to engage my pelvic floor muscles.

Step 3: I hold for a few seconds and then slowly lower my hips back down.

Step 4: I repeat this 10-15 times. It’s important to feel the pelvic muscles working as I lift.

2. Deep Squats

Squats are great for building overall lower body strength and can be super beneficial for the pelvic floor.

Step 1: I stand with my feet shoulder-width apart.

Step 2: As I lower myself like I’m sitting in an invisible chair, I keep my back straight and make sure my knees don’t go past my toes.

Step 3: While coming back up, I focus on tightening my pelvic muscles.

Step 4: I aim to do 10-15 reps, always being mindful of my form.

3. Heel Slides

This is a simple exercise I do to engage my pelvic floor while working on core stability.

Step 1: I lie on my back with my knees bent and feet flat.

Step 2: I slowly slide one heel away from my body, keeping my back flat against the floor.

Step 3: As I slide the heel back, I engage my pelvic muscles.

Step 4: I do this for both legs, about 10 times on each side.

Challenges I Faced and Tips That Helped Me

When I started these exercises, the biggest challenge for me was staying consistent. I really had to make them part of my routine. Another hurdle was focusing on the right muscles—sometimes, it’s tricky to know if you’re doing it right!

Here’s what helped me:

Consistency: I try to fit these exercises into my day, even when I’m busy.

Mindfulness: I always make sure I’m engaging the correct muscles, not just rushing through the movements.

Variety: Mixing up the exercises keeps it interesting and targets different muscle groups.

Patience: It takes time, and I’ve learned not to get frustrated with myself.

Important Reminders

It’s important to listen to your body. While these exercises can be really effective, doing too much can lead to fatigue. If something doesn’t feel right or if you experience pain, it’s a good idea to check in with a healthcare provider.

Conclusion

Strengthening the pelvic floor has made a noticeable difference for me, especially after the changes I experienced post-childbirth. These exercises have improved not just my pelvic health but also my overall sense of well-being. Remember, it’s a journey—be patient, stay consistent, and take care of your body. Happy exercising!