The pelvic floor is a group of muscles that support the organs in a woman's pelvic area, including the uterus, urethra, bladder and vagina. Weakness in these muscle can cause a pelvic floor disorder such as incontinence, the Merck Manuals says. In some cases, surgery may be required, but many women find regular physical therapy exercises to be helpful.
Kegel Exercises
Kegel exercises are the preeminent exercise for strengthening the pelvic floor muscles. They're difficult at first, but once you learn how to do them correctly, you can do them anywhere and as often as you like. The hardest part of the exercise is finding your pelvic floor muscles. A good way to do this is to stop the flow of your urine while you urinate. Your pelvic floor muscles are used for this. However, don't do the exercises while urinating, which can create an unhealthy habit. Once you have identified the pelvic floor muscles, begin to contract and release them several times in a row, the Mayo Clinic says. Next, hold the contractions for five seconds and take a five-second rest between contractions. When you can hold a five-second contraction for five rounds, increase the hold to 10 seconds. Do at least three sets of 10 contractions each day.
Cement Boots
This exercise also strengthens the pelvic floor as well as the abdominal area. As you do this, try to use the Kegel technique at the same time. Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your palms on the floor next your hips. Imagine that you have cement boots on your feet and that it's impossible to lift your feet off the ground. Make the effort to lift your knees toward the ceiling but keep your feet on the floor. You will feel your pelvic floor muscles contract. Contract and release several times until you get used to the technique. Now, contract and hold this for five seconds and release. Do this 10 times. Try to maintain your Kegel squeeze during each five-second contraction. Perform three sets of 10 repetitions once daily.
Pelvic Tilt
This exercise helps strengthen the pelvic and lower abdominal muscles. It's also a good exercise to combine with the Kegel technique. Lie on the floor on your back with your knees bent and your feet flat on the floor. Place your palms on the floor by your side. Press your lower back into the floor and scoop up your pelvis, almost enough so that your tailbone lifts off the floor. Feel your pelvic muscles contract. Hold there for two to five seconds and then reverse the motion, pressing your tailbone into the floor and lifting your lower back. Hold this for two to five seconds. Try performing a Kegel squeeze in the first part of the movement, when your lower abdominal muscles are contracted. Do three sets of 10 repetitions every day.
Bridge Pose
This is a more intense strengthening exercise for the pelvic region, abdominal muscles and gluteal muscles of the buttocks. If done properly, the pelvic floor should remain engaged throughout the contracted, or lifted, phase of the exercise. Lie on your back with your knees bent and your feet flat on the floor. Place your palms on the floor alongside you. Contract your pelvic floor muscles using a combination of the Kegel and cement boot techniques described above. Keeping this contraction, press your feet and hands into the mat and lift your buttocks off the floor. Reach your hips up as high as you can toward the ceiling and hold there for five to 10 seconds, maintaining the contraction in your pelvic floor. Rest for five seconds and repeat. Do three sets of 10 repetitions every day.
