two women doing exercises at the gym

8 pelvic floor exercises for postpartum women

Today is the happiest day of your life. You’re holding your newborn healthy baby in your arms. While the baby is in perfect health, you’re going to be experiencing a few medical problems.

We don’t mean serious health problems we assure you. They will be a little bit out of your control though. We’re talking about potentially embarrassing bladder issues.

The good news is that there are pelvic floor exercises such as Kegels and squats that will help you strengthen your bladder and bowels.

You’ll need to talk to your doctor before you start a regimen to make sure you’re good to start. Once you get the okay, consider trying out one of the exercises on this list.

1. Kegels

After having a baby, you might start to experience bladder leakage if you so much as laugh, sneeze, or cough. If you’re having this problem, you can follow this guide for more advice and also do some Kegels.

To do Kegels you first have to figure out where your pelvic floor muscles are. The best way to do this is to pretend to hold your urination midstream. Once you’ve located them, contract them and hold for around 5 seconds.

Once the 5 seconds are up, release them for another 5. Repeat this process ten times. For the best results, do Kegels three times every day.

2. Squats

Squats work out more than your pelvic floor. You’ll also strengthen up your hamstrings, glutes, and quadriceps. You can do squats either with a barbell or without.

Before you get started, you’ve got to make sure you’re in the right stance. Stand up straight and spread your feet a little bit wider than shoulder-length apart. Your toes should be pointed out.

If you’ve elected to use a barbell keep it comfortably rested behind your neck. Now you’re ready to do a squat. Bend your knees and push your buttocks out as if you’re about to take a seat.

Your thighs need to be parallel to the ground so you might drop a little further then if you were going to sit in a chair. Go back up to an upright position. Repeat this 15 more times.

3. Bridge

The bridge is a fairly simple exercise to do and it will work your pelvic floor, glutes, and hamstrings.

Despite the fact that it’s not hard to do there is a right and wrong way to do a bridge if you want to see the best results.

Lay on your back on the ground and bend your knees up to a 90-degree angle. Your feet and palms should be flat against the floor…
Continue reading the article and discover more exercises on Life Is An Episode website

Leave a Reply

Your email address will not be published. Required fields are marked *