Pelvic Floor Exercises Every Woman Should Know

Pelvic Floor Exercises every woman should know

The pelvic floor plays a main role in a woman's overall health. The uterus, Posture, bladder and bowel control are all supported by these muscles. Pregnancy, age, hormonal and lifestyle changes weakens these muscles.

What is a Pelvic floor?

Pelvic floor consists of Muscles and connective tissues that extend to the base of the Pelvis.

Strong pelvic floor muscles are important for all women, not just those who have just given birth, according to Dr. Sarada Mamilla. Whether you are young, about to enter menopause, postpartum, or expecting a pregnancy, It increases reproductive health and ability to control bladder.

Why does it matter?

Better bladder control
Reduced Pelvic pain
Postpartum Recovery would be faster
Gives strength and also helps with posture

These symptoms may affect women not just after childbirth. It can reflect at any stage of the life.

Dr Sarada Mamilla recommends these exercises to increase the pelvic support.

Pelvic Floor Exercises every woman should know

Kegel Exercises

Kegel is said to be one of the most effective exercises to strengthen the Pelvic muscles. You can do this exercises while sitting, lying down. This exercise involves contracting and relaxing of the Pelvic muscles.

How to do Kegels

Identify the pelvic muscles (imagine stopping urine mid-flow)
Tighten the muscles for 3–5 seconds
Relax for 3–5 seconds
Repeat 2–3 sets, 10 times a day

As strength improves

Increase hold time to 8–10 seconds
Reduce breath-holding (breathe normally)

Tips

Avoid tightening your abdomen or thighs
Don’t hold your breath
Do not practice while urinating regularly

Experts highlight significant kegel exercises benefits, such as reduced leakage and improved pelvic strength within weeks of regular practice.

Other Helpful Pelvic Floor Exercises

Bridge Pose
Butterfly Pose (Supta Baddha Konasana)
Lie on your back and bend your knees. slowly lift your hips and stay for 5 seconds in the same position and then relax
Squats which works excellent on Lower Body
Lunges strengthen the muscles
Happy Baby Pose relaxes the muscles
Breath in and Breath out while slowly lifting pelvic muscles

For better results, practice these exercises while breathing normally and avoid using your stomach, legs, or glutes. Magnesium-rich foods like spinach, almonds, bananas help in relaxing pelvic muscles. Also, learning to relaxing the Pelvic muscles is as important as strengthening them.

Avoid these common mistakes

Pelvic training is effective when it is done correctly.

Over-tightening the muscles without relaxation. (the pelvic floor also needs to release)
Holding your breath during exercises
Using wrong muscles like glutes or thighs
Doing too many sets without rest
Stopping urine mid-flow suddenly, which may harm bladder functionality

Sometimes, pelvic physiotherapy or guided care is needed, especially postpartum or after surgeries.

When to Start and Who Should Practice?

Dr Sarada Mamilla explains that every woman can benefit, including Pregnant women (with doctor guidance), Postpartum mothers, Women who doesn’t have their bladder under control, Women near to menopause or post-menopausal.

Note

If you experience pain during pelvic exercises, difficulty locating pelvic muscles, or symptoms like heaviness consult a gynaecologist or pelvic physiotherapist for guidance.