4 best pelvic floor exercises πŸ§˜β€β™‚οΈ

Try these easy exercises to strengthen your pelvic floor muscles:

Bridge
Lie on your back with your knees bent. Contract the pelvic floor to lift the buttocks, hold the pose for 5 breaths, then lower the hips down and relax your muscles. Do 10 reps.

Squats
Stand with your feet shoulder-width apart. Bend your knees and push your butt back as if you’re going to sit in a chair. Drop down until your thighs are parallel to the ground. Return to an upright position. Do 15 reps.

Side Clamshell
Lie on your side with hips stacked and knees bent. Stabilize your pelvis, contract the PF muscles. Keeping feet together, open your legs like a clamshell as far as you can. Pause for 2 sec, then move the knee back and relax the muscles. Do 10 reps per side.

Wall Squat
Stand against a wall, feet hip-width apart. Engage your pelvic floor, and lower yourself into a squat as if sitting in a chair. Hold for 10 sec. Stand up and relax your pelvis. Rest for 10 sec. Do 10 reps.