As the new year looms over us, you’re likely feeling the urge to take a few steps towards prioritizing your health. Some people are looking to change their diet, exercise more, or practice mindfulness. But others, like those of us dealing with spontaneous spritz and drips, might be looking to incorporate a pelvic floor routine that improves bladder health.
If bladder leaks, or incontinence, are a concern for you, it might be worth it to add a pelvic floor exercise routine to your schedule. Exercising and strengthening your pelvic floor is the way to go if you’re looking to kick your bladder back into shape.
How To Get Into A Pelvic Floor Routine
If you already work out quite a bit, you’re probably wondering if you’ll need to add a bunch of new exercises to your schedule. Fortunately, you’re in luck, because some of the workouts you do now may qualify as pelvic floor exercises. And if you don’t workout often (or at all), you’ll be pleased too, because we’re going to suggest exercises that are simple and effective, which are the best kind!
While we’re no fitness instructors ourselves, we’ve picked up a few tips and tricks on how to get into and maintain a pelvic floor routine. The number one step is to be consistent and develop a routine, of course! Getting into a pelvic floor routine is as easy as finding a few minutes, narrowing down the steps you enjoy, and doing them.
Another insider tip is to add a sidekick to your routine that can help boost your workout routine and break free of the porcelain throne.^ Lily Bird’s Bladder Support Supplement with cranberry and pumpkin is the perfect guy for the job. These little pills can help tone your bladder and pelvic floor.“
What Should Your Pelvic Floor Routine Be?
There is no one-size-fits-all method when it comes to your pelvic floor routine. There are several exercises out there to boost your pelvic floor, so you can pick and choose the exercises you’d like. Think of it like an exercise buffet for your pelvic floor. Yeah, we never thought we’d see exercise and buffet in a sentence, either.
Here are some of the most useful pelvic floor exercises we’ve identified just for you:
Kegels are one of the top exercises when it comes to strengthening the pelvic floor. While peeing, just stop the flow. You won’t want to do that on a regular basis but it’s a good way to find the muscles you’ll be working with. These muscles are your pelvic floor, and doing this form of clenching constitutes a successful Kegel. 3 sets of 10 while on the floor doing pilates or yoga, a few Kegels while washing dishes, and even a Kegel or two while vacuuming the living room makes these exercises easy to slip into any routine!
We’ve never said no to doing a good set of squats. We already knew these exercises could help tone your glutes, but did you know they can help strengthen the pelvic floor also? Make sure to stand far apart, so your feet are slightly farther apart than your shoulders. Also, have your toes pointed slightly outward when doing squats for maximum benefits.
#3 Happy Baby Pose
Baby, this exercise works wonders! First, lay on the floor with your knees bent, then bring them to your belly at a 90-degree angle. Next, grab and hold the inside or outside of your feet and bring your feet up toward your armpits. Take several breaths while holding this position, or rock from side to side. Voila! You’ve now completed the happy baby pose.
We love a good bridge moment. Lay somewhere comfortable, take a deep breath, and lift the knees so they are bent at a 90-degree angle. Hold the position for about three seconds, then release.
#5 Pigeon Pose
What many people don’t know is that various yoga and pilates workouts can do wonders for your pelvic floor. For example, the pigeon pose is a step that stretches hip rotators connected to the pelvic floor. Kneel, bring one leg forward with your calf flat on the ground and your front ankle lined with your back hip. Then extend your other back leg behind you. Ta-da!
#6 Planks & Lunges
Don’t mind us, we’re just adding another set of lunges to our workout routine. Planks and lunges are core exercises that help fire up pelvic floor muscles as well.
A Sustainable Pelvic Floor Exercise Routine
The best thing about the exercises above is that many of us are already doing them in our daily workouts. If you’re a pilates or yoga fanatic, many of the poses and workouts you’re doing can already help activate pelvic floor muscles. Just make sure to throw in a few bridges, Kegels, and pigeon poses to get an extra beneficial workout in.
Strengthening the pelvic floor can help deal with bladder leaks brought on by certain activities like laughing (AKA stress incontinence) and strong, consistent urges to urinate, like urge incontinence. The exercises above can help activate and strengthen the pelvic floor.
And the best part is that they can be slipped into your daily exercise or daily routine! Now, what are you waiting for? Time to work up a sweat!
Ready to pump up your pelvic floor’s workout routine with an added supplement? Lily Bird’s Bladder Support Supplement is your bladder and pelvic floor’s personal trainer and can even help you break free of the porcelain throne that leaks love to keep us chained to.^ Get yours here!
By Jessica Thomas, MPH
“Schmidlin CB, Kreuter MH. Possible influence on incontinence related hormone imbalances. Oesterreichische Apothekerzeitung, 2003; 57 (21): 1004-6.
^ This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.