This article explains the best 5 pelvic floor exercises. Before you start these exercises, note that they are to be done on the floor but if you can’t get on the floor, you can do them on the couch or the bed. Just get into a comfortable position lying down on your back with your knees propped up and that’s a good way to start. During pelvic floor exercises, mostly there’s not a lot of movement because you’re using the pelvic floor muscles and these are the smaller inner muscles and since you’re not going to see big movements, you just have to follow the instructions carefully to make sure you’re doing the exercises correctly.
The first exercise to start with is called the pelvic tilt and this is like a warm up exercise to get things going a little bit. Pelvic tilts really have to be done correctly else you will not really get the exercise you need. A lot of times with pelvic tilts, people want to push with their legs and push down into the floor but that does not really get the pelvic floor muscles working. What you need to do is tilting your pelvis back so that your back goes flat into the floor, but don’t use your leg muscles, so if you feel these muscles contracting, you’re not doing it right. To make this easy, imagine that someone’s hand is underneath or you can even put your hands underneath the curve of your back, and what you now have to do is use these pelvic floor muscles to rotate back to where you’re flattening your back. Hold that position for about three to five seconds and then relax. Make sure you’re not holding your breath and if you’re doing it correctly you should feel these pelvic muscles working.
The next exercise is called the pelvic tilt clocks. The clocks make it a little more difficult than the normal pelvic tilt, but then it’s designed to focus on making you activate specific muscles. To start this exercise, look down at your your belly and imagine that there’s a clock sitting on top with 12 coming up towards you and six is going down towards your legs then just imagine then the clock going that way. Firsly, you will start off with going from 12 to 6 till it becomes a continuous movement, when going down to 6, your back will be arching up a little bit and then when coming up to 12 your back will flatten out. Just like the pelvic tilt exercise, do not use your legs, instead make use of those pelvic muscles to get that movement done. Always start with the up and down because that’s usually the easiest, the 12 to 6 to get down and then start going at angles to find out where your weaknesses are. This exercise can be repeated 5 or 10 times with three-second hold intervals each time and you don’t necessarily have to do that much unless you want to. If you need pelvic floor exercises and you know you’re too weak or have a medical condition, don’t do a whole lot just because they feel easy at the time because you might end up in a whole lot of pain afterwards. So just start off with a little bit a couple times a day and then you can build up from there.
This next exercise is going to get a little bit tougher than the previous ones. This will involve squeezing a ball between your thighs so you can use a soccer ball or you can use a basketball. if you don’t have a ball, you can use a yoga block, but you don’t want it to be too small and you also don’t want it to be too big, so that your knees will still be about hip width apart. If it’s too much or too little then you’re not quite getting the work that you need. When you squeeze into the ball, you will be activating some of these muscles, so this one’s going to be a pretty complicated or a multi exercise movement. If you just want to start off in stages that’s fine, just doing the ball squeeze might be enough for you and then do that for three to five seconds. But if you can go into the pelvic tilt first, then hold that pelvic tilt the whole time which sometimes can be a little hard, and then do the squeeze. Just start off with three to five seconds holding that pelvic tilt, holding that squeeze and then relaxing. if that becomes easy, then you’re good to go to the step, do the ball squeeze, and bring your hips and your knees to about 90 degrees. This is going to be tough so try to hold everything. But if you’re coming out of your pelvic tilt, and you feel like your back is coming off the floor, then you’re probably not ready for this stage yet because you really have to keep your back flat into that pelvic tilt. When you try again and it becomes easy, flattening out the back, doing the ball squeeze, bringing it up to about 90°, then put your hands on the front of your thighs and push into your hands, with that you’re activating your hip flexors. But again if you’re not ready for it, just do the first steps and then slowly build your way up to doing the next ones.
The next two exercises are going to be focusing on the pelvic floor muscle called the obturator internus. These exercises work muscles that you might not have really been working. This one is a really big one in the pelvic floor and when it’s not doing what it’s supposed to do, sometimes you can have hip pain or groin pain. To start, again you’re going to have the ball or the block or something in between. if you don’t have any of those, you can take a pillow and fold up the pillow so you have something to squeeze in to. You are going to squeeze in and holding that squeeze, your feet should stay in one spot and you push them out like you are trying to get your feet to the edge of the mat. You’re not going to see the movement, this is an isometric movement in which you are contracting the muscles, but you are still not moving so you squeeze in up at your knees, and push out at your feet. Continuously squeezing in, and then pushing out, you should feel the contraction on those inner thighs down by the groin area and by squeezing in, you are pushing your feet out towards the edge of the mat and that’s going to activate the muscles. You can hold it about three seconds and maybe work your way up from three to five seconds and then to about five or ten seconds and do it a couple of times a day.
This final one still works on the obturator internus, but now you have to roll over onto your stomach and use a belt or a strap or something solid. Do not make use of a resistive band, instead use something that’s not going to give in because this is going to be a kind of an isometric exercise, where you’re activating the muscle, but you’re not making a big movement. What to do is, take the loop, and put it around your ankles so that when you go over onto your tummy, you are going to bring your knees up and you are going to put your feet together. Make sure you get comfortable as you don’t want to be uncomfortable while you’re doing this. The next step is to push your ankles out into the belt each way like you are trying to separate your feet, so as you are pushing out, you are squeezing in your core or the pelvic floor and trying to tuck your tailbone in. Do this five to ten times with a three to five second hold each time, a couple times throughout the day.
Since they are all working on the pelvic floors, you might want to try the first two exercises; the pelvic tilts and the pelvic clocks, observe how you feel and then start working with the others because they are a little bit harder and they’re working muscles that you might not have worked in a while. There you have it, those are the top five pelvic floor exercises.