Pelvic exercises, also known as Kegel exercises, have many benefits, especially during perimenopause. Here are 3 exercises you can do at home to improve your pelvic muscles:
3 Pelvic Exercises
Lay down on the floor and on your back with your feet both touching the ground. Make sure your knees are bent in a 90 degree angle. Place your arms on your sides with your palms facing down. Then raise your hips up and off the ground. Push your wait through your heels. While your hips are up, squeeze your pelvic floor, glutes, and hamstrings. Hold for at least 5 seconds. Relax your muscles and go back down.
2. Bird Dog
Position body into a push up position with your knees touching the floor. Make sure to keep your back straight with knees under your hips. Raise both your right arm and left leg up. Pause for at least five seconds. Repeat with your left arm and right leg.
3. Side Lunges
In a standing position with your legs wide apart, bend one leg to the side. Put your hand on that bended knee and put your weight on it. Another way is to put both of your arms straight out to your sides. Hold for 30 seconds. Switch legs.
These are three exercise you can do at home to strengthen your pelvic floor muscles. If you are experiencing pain, please make sure to speak to your doctor for proper care.
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Written by Karen Manalac