Boost your Pelvic Floor Strength with these Simple Exercises
Exercises for pelvic floor strength are essential for core stability, bladder control, and overall well-being—especially after pregnancy and birth. A strong pelvic floor isn’t just about tightening; it should be able to contract and relax fully.
Jen Dugard, founder of MumSafe™️, shares three key exercises to help you build pelvic floor strength and function safely and effectively.
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How to Do Kegels – A Key Exercise for Pelvic Floor Strength
Many women unknowingly push down instead of lifting up when doing Kegels. To ensure proper activation, imagine gently lifting and drawing in your pelvic floor muscles, as if stopping the flow of urine, then fully relaxing. If you’re unsure about your technique, consult a Women’s or Pelvic Health Physiotherapist for guidance. Practicing Kegels correctly is a foundational step in improving pelvic floor strength.
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Glute Bridges for full-body Connection
Your pelvic floor is closely linked to your glutes and inner thighs, making glute bridges a great way to support overall pelvic floor strength. Lie on your back with knees bent and feet hip-width apart. Press through your heels, engage your glutes, and gently lift your hips while activating your pelvic floor. Lower down slowly, allowing your pelvic floor to fully relax between repetitions. This movement strengthens multiple muscle groups while reinforcing pelvic floor strength.
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Relaxation and Breathing for Pelvic Floor Strength
Proper breathing is essential for pelvic floor function. Child’s pose is a fantastic way to practice full relaxation. Sit back onto your heels, stretch your arms forward, and take slow, deep breaths. As you inhale, picture your pelvic floor expanding and softening. This helps balance contraction with relaxation, which is just as important for strength.
By incorporating these simple exercises into your routine, you’ll improve your pelvic floor strength in a safe and effective way. Remember, your body has been through an incredible journey—be patient, listen to it, and seek professional support if needed.
MumSafe Trainers are pre and postnatally certified and work hand-in-hand with Women’s Health Physiotherapists. We’re passionate about helping mums regain their strength and confidence, and we’ll guide you every step of the way.
Our team of MumSafe Trainers stretches throughout Australia, New Zealand, Singapore, Dubai and into the UK.
When you’re looking for a sign to know you can trust the exercise professional you are considering working with make sure you look for the MumSafe symbol.
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Mum-focused author, educator and business owner, Jen Dugard is on a mission to ensure every woman is safely and effectively looked after when she becomes a mother. She is a highly qualified trainer and fitness professional educator and has been specialising in working with mums for over a decade. MumSafe is the go-to place online for women to find mum-focused fitness services that are all accredited, experienced and partnered with women’s health physios so you know you are in very safe hands.