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4 Essential Moves To Strengthen Your Pelvic Floor

By Paige Fowler April 16, 2015

Chris Philpot

When it comes to your gym routine, exercises that strengthen your pelvic floor muscles
probably aren't at the top your list. But they should be. "A stronger pelvic floor will help
reduce your risk of incontinence, improve your sexual health, and boost your core
strength and stability," says Amy Stein, founder of Beyond Basics Physical Therapy in
New York City and author of Heal Pelvic Pain.
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So what, exactly, is your pelvic floor? Basically, it consists of the muscles, ligaments,
tissues, and nerves that you never really think about, but actually really need. "The
pelvic floor acts like a hammock that supports your bladder, uterus, vagina, and
rectum," says Stein. So when the pelvic floor is weak, all of these areas can't function
as well as they should.

One of the keys to keeping your pelvic floor strong is learning how to isolate it so you
can give it a workout, Stein says. And you can do that with Kegels. You've likely heard
of Kegels before—to do them, tighten the muscles you'd use when stopping the flow of
urine and then release them (for more clarification, here's how to do Kegels in 3 simple
steps). When doing a Kegel, you shouldn't see or feel anything else move, such as your
glutes or inner thighs.

Also keep in mind that the releasing portion of a Kegel is just as crucial as the
tightening—the clench and relax constitutes one Kegel. "Over-clenching can shorten the
muscles of your pelvic floor and cause them to pull on your bladder and urethra," Stein
says. This can increase your risk of leaking urine and actually make it more difficult to
achieve orgasm during sex. Aim for 3 sets of 10 reps of Kegels per day—you can do
them any time, anywhere, as no one can tell you're clenching and releasing.

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Got Kegels down? Good. Now try Stein's 4 go-to moves for strengthening your pelvic
floor.

Bridge

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale,
engage your pelvic floor, and lift your hips. Hold for up to 10 seconds (keep breathing!).
Lower your hips back down and release your pelvic floor. Do 10 reps.
( Illustration by Chris Philpot )
Wall Squat

Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower
yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to
standing and release your pelvic floor. Rest for 10 seconds. That's one rep. Do 10.
( Illustration by Chris Philpot )
Jumping jacks

Start with your legs together. Engage your pelvic floor as you jump your legs apart and
bring your arms overhead. Release your pelvic floor as you hop your legs back
together. Repeat for 30 to 60 seconds.
( Illustration by Chris Philpot )
Dead Bug Crunch

Lie on your back as shown. Extend your arms straight up toward the ceiling. Inhale,
engage your pelvic floor, and extend your right arm beyond your head and right leg
forward. Release pelvic floor and draw arm and leg back to starting position. Repeat
with left arm and leg. Do 10 reps on each side.
( Illustration by Chris Philpot )

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