Strengthening the muscles of the pelvic floor is important for both women and men, but most people do not know what these muscles are, where they are and what they are responsible for. In this material you will find answers to the main questions concerning the muscles of the pelvic floor, as well as some effective exercises for working them. All exercises are very simple, the overall level of load and intensity will be low. Execution of the complex will take no more than a quarter of an hour, it is recommended to do this three times a week.
When doing a training program, the pelvic floor is often neglected. Although exercises to strengthen the pelvic floor are also necessary for women and men. Most people will not be able to give an accurate answer to what the pelvic floor is and how important it is.
What do the pelvic floor muscles do?
The pelvic floor consists of muscles, tendons and ligaments, this structure serves to support the internal organs. In men, erectile function depends on the state of the muscles, in women – labor. If the muscles of the pelvic floor lose their tone, there are problems such as urinary incontinence, decreased sexual sensitivity, women may have prolapse of the pelvic organs.
Pelvic floor muscles lose their tone for various reasons, the most common are age, sedentary lifestyle, in women-pregnancy and childbirth.
Exercises to strengthen the muscles of the pelvic floor will help restore muscle tone and maintain it for many years.
Bridge
Exercise should be performed in three approaches, it is aimed at strengthening the muscles of the pelvic floor, hamstrings, muscles of the body.
Lying on the floor on your back, bend your knees and rest your feet on the floor, hands extended along the body with your palms down. On inhaling, lift your hips as high as possible, hold the position for at least 20 seconds, then slowly lower your hips.
Board on the forearms
Exercise is performed in 15 repetitions, gives a load not only to the pelvic floor muscles, but also to all large muscle groups of the body.
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Take the position of the bar with the support of the forearms and toes, retract the abdomen to activate the pelvic floor. The hips are aligned with the shoulders, the elbows are located strictly under the shoulders. On inspiration, bend so that the shoulders extend beyond the line of the elbows. On exhalation, return to the starting position.
Squats against the wall
Static exercise, you need to take a certain position and hold it for at least 60 seconds in addition to the muscles of the pelvic floor, the muscles of the cortex and legs will be included in the work.
Stand with your back a short distance from your back. Go down into a squat and bring your buttocks back as if you were sitting on a chair. When the legs are bent in the knee at a right angle, you need to lean against the wall with your back. Keeping the position, constantly strain your abdominal muscles.
Squats against the wall
Pelvic inclinations
Performed in 15 repetitions, this is one of the best exercises to strengthen the muscles of the pelvic floor.
Get on all fours with leaning wrists and knees, shoulders above the wrists, hips above the knees. On inspiration, the lower back is rounded, directing the coccyx down, the abdominal region should be in constant tension. On inspiration, return to the starting position.
Twists with leg lifts
For one training, 15 repetitions will be enough, this is an exercise to strengthen the muscles of the pelvic floor and abdomen.
Lying on your back, bend your knees and rest your feet on the floor, put your hands behind your head. On exhalation, tear off the upper back from the floor and simultaneously pull the knees to the chest. On inhaling, slowly return to the starting position.
Finess Head 