Pelvic floor exercises are a way to strengthen your pelvic floor muscles that are essential for women throughout our lifetime. Considering that at least 50 percent of women experience pelvic floor difficulties at some point in their lifetime and 1 in 10 ends up undergoing surgery for this issue, it seems like more women would be talking the topic of pelvic floor exercises.
The fact is that women's health--particularly when they're expecting.
“More prescribed pregnancy exercises?” you might be thinking at this point, rolling your eyes in the general direction of the sky above you. After all, when you're already doing more than enough exercises to tone your tummy and strengthen your body in anticipation of The Big Event, why should you even pause to think about pelvic floor exercises? Well believe it or not, the subject of "pelvic floor exercises" is a vital one for many pregnant women, as the pelvic floor muscles play a basic and highly essential role in the process of pregnancy and childbirth--and, for that matter, of life in general.
Squats with Rotation:
Part you're feet to equate shoulder width, then rotating your legs outward from the hip.
Keep your head upward as you squat down. Focus your motion on your hips and behind without exerting the back.
Stand up and rotate toward a single side. Rotate your back leg and pivot up on your toes, all the while extending your arms upward and away from you.
Stand tall, lifting from your core.
Rotate in the direction of the center, repeating the exercise on alternating sides.
Do 10-20 repetitions or as many as you can that feel comfortable.
Hips Rolls make for an excellent lower body workout; here's how we roll!
Roll your spine upward, a single vertebra at a time, as you articulate your spine.
Pause and inhale deeply once reaching the top.
Breathe out nice and easy, again articulating the good ol' spine as you return roll down the length of the mat.
When your back is to the mat, breathe in and arch your back.
Breathe out once again before commencing with your next roll, which you should do in five to 10 repetitions.
Pelvic Floor Exercises for Prolapse: Pelvic Tilts
No regimen of pelvic floor exercises would be complete without the tilt!
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