Strengthen Your Pelvic Floor: Exercises for Women

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Kegel Exercises

Perform Kegel exercises by contracting and relaxing the pelvic floor muscles, aiming for 10-15 repetitions, several times a day, to improve pelvic floor strength and control.

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Bridge Pose

Lie on your back with knees bent, feet hip-width apart. Lift your hips toward the ceiling, engaging your glutes and pelvic floor muscles.

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Squats

Stand with feet hip-width apart, toes slightly turned out. Lower into a squat by bending your knees and pushing your hips back.

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Pelvic Tilts

Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis upward, engaging your pelvic floor muscles. Hold for a few seconds, then release.

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Bird-Dog Exercise

Start on your hands and knees, with wrists under shoulders and knees under hips. Extend your right arm forward and left leg back, engaging your core and pelvic floor.

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Pelvic Floor Ball Squeezes

Sit on a chair with feet flat on the floor and a small ball between your thighs. Squeeze the ball with your thighs while engaging your pelvic floor muscles.

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Dead Bug Exercise

Lie on your back with arms extended toward the ceiling and knees bent at a 90-degree angle. Lower your right arm and left leg toward the floor.

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Side-Lying Leg Lifts

Lie on your side with legs stacked and hips stacked. Lift your top leg toward the ceiling while engaging your pelvic floor muscles.

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Pilates Hundred

Lie on your back with knees bent and feet flat on the floor. Lift your head, neck, and shoulders off the mat and extend your legs at a 45-degree angle.

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