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Strengthen your pelvic floor muscles with these exercises

These exercises will also improve your core strength and stability. Try them out.

Written by Tania Tarafdar |Updated : October 1, 2016 6:38 PM IST

When it comes to your workout routine, you may often inadvertently skip exercises that target your pelvic floor muscles. They should be at the top of your list as they not only improve your core strength and stability but also improve your sexual health and reduce your risk of incontinence. Also, the pelvic floor muscles weaken as we get older, and it is, therefore, important to strengthen them. So perform these exercises recommended by fitness expert Roshni Shah to strengthen your pelvic floor muscles.

Bridge pose: Lie on your back, with bent knees and feet flat on the floor. Keep your arms by your sides. Now using your arms strength push your pelvis off the floor, towards the ceiling. Keep your body lifted such that your neck and head are still flat on the floor, and the rest of your body is in the air, similar to a bridge. Hold this for 5-6 seconds and repeat 4-5 times.

Wall squats: Stand against a wall with your feet hip-width apart. Engaging your pelvic muscles, lower your body and squat. Hold for 10 seconds and then rise. Complete 20 to 25 repetitions of this exercise. Also, try these 5 variations of squats.

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Jumping jacks: Stand with your feet together and keep your arms by the sides of the body. Next jump your feet out at a wide angle as you raise your hands, keeping them above your shoulders. Then jump back to the starting position. Do this continuously for a minute, rest for 6-7 seconds and complete three rounds of this exercise. Be sure to keep up your pace and not rest more than 5 seconds for recovery between jumps. This will ensure that your heart rate is up and your entire body is engaged.

Kegel exercise: Sit comfortably on a chair or bed, squeeze your pelvic floor muscle tightly, and hold for 8 seconds. To feel this muscle, imagine you are trying to stop yourself from peeing. You can try this kegel exercise during sex for better orgasms.

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