While its importance is apparent, your pelvic floor probably doesn’t get much attention during your workouts. It’s time to change that—here’s how to work this vital area into your routine.
The pelvic floor is comprised of the muscles, ligaments, tissues, and nerves that support your bladder, uterus, vagina, and rectum. A stronger pelvic floor will reduce your risk of incontinence, improve your sex life, and even boost your core strength.
Working this area out starts with Kegels—exercises completed by tightening and releasing the muscles you’d use to stop the flow of urine. These can be done anywhere, anytime—whether you’re in the car or at your desk. Remember not to over-clench, as this can shorten the muscles of your pelvic floor and cause more difficulties with bladder leakage. Aim to do three sets of ten Kegels per day.
To take your pelvic floor to the next level, add these easy moves to your next day at the gym:
- Jumping Jacks
Beginning with your legs together, engage your pelvic floor as you jump your legs apart and raise your arms. Release your pelvic floor as your legs come back together. Aim for 30-60 reps of this exercise.
- Pelvic raises
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your pelvic floor and lift your hips. Hold for ten seconds before lowering your hips and releasing your pelvic floor. Aim for 10 reps.
