Good Pelvic Exercises to Increase Flow and Improve Health

It’s 8 am as I stand in the line to order my cinnamon almond milk macchiato with four other early risers stopping before their daily commute, when suddenly, I feel a sneeze coming on. In anticipation of the soon-to-be explosion coming, I quickly cross my legs and squeeze my pelvic muscles praying for a good outcome. Yes, you heard that correctly. I cross my legs in fear that the explosion coming from face will cause a reactionary leakage down below. Why is it that this seems so common in women after a certain age or after giving birth? Pregnancy, childbirth, hormonal changes, over or underactive bladder muscles, and nerve damage can all cause issues with the pelvic muscles. These muscles are called our pelvic floor muscles. They are the muscles that support the pelvic organs including the bladder, bowel, and uterus in women. These muscles not only play an important role in bowel movements but also in sexual function. Identifying and responding to these symptoms early-on can help you treat them at home with a few simple exercises.

Kegels: These muscle-strengthening exercises are the best because they can be done anywhere. You can either discreetly practice them while working or find a comfortable spot in the privacy of your own home. Keeping your abdominal and thigh muscles relaxed, imagine you are urinating and contract as though to stop the flow of pee. Not holding in breath, but rather breathing deeply and allow the muscle to relax, then repeat several times. You should be able to hold the tightening for two-to-three seconds at a time. Repeat this at least ten-to-fifteen times.

Bridges: Lying on your back, bend your knees and place your feet on the floor. Squeeze your buttocks muscles and lift your hips off the floor as high as possible keeping the shoulders and upper back close to the ground. Keep the knees close together while lifting the hips. Placing an object between the knees can help you focus on preventing the knees from falling apart. If the exercise doesn't feel challenging as you hold your hips up for two-to-three seconds you can also add a weight or barbell across your lower abdomen to increase resistance.

Hanging Leg Lifts: This is a great way to tighten not only the pelvic muscles, but also the muscles around them that support circulation and blood flow to the southern regions of our body. Hang from a chin lift bar, allowing the legs to dangle below you. Lift the leg from the knees up to create a ninety-degree angle from the thigh to the lower calf. Hold this position for two-to-three seconds and then slowly release. Concentrating on the tightening and relaxation of the pelvic muscles as you hold and release. If you don’t go to the gym or have a chin lift bar, try using the monkey bars at your child’s local playground or in your backyard. Chin lift bars can also be purchased that will hang in a doorway of your home.

There are many beneficial classes, such as Pilates, that help work and strengthen muscles in the pelvic area, too. The key to regaining strength and circulation for bladder and sexual function is to be intentional. Form a daily routine or time that works best for you where you can focus on the muscles envisioning their contractions, and then follow through with intentionality by doing it daily. Be patient with yourself and thankful as you see each little improvement. And if you’re looking for discretion and absorbency, remember that our performance underwear are made specifically for these very untimely leaks. Shop cute designs that absorb up to 15mL of mishaps!