Yoga is an all-star for building flexibility and strength, which includes the muscles in your pelvic floor. “Doing poses that engage the pelvic floor and therefore the muscles surrounding it can help those muscles better support the organs within the pelvic area, including the bladder,” explains Kristin McGee, Peloton yoga instructor. which can mean a lower risk of embarrassing symptoms like leaking. In fact, research has shown that ladies enrolled during a yoga program designed to strengthen pelvic muscles had a 70 percent decrease in symptoms of enuresis.
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Try these four poses to assist strengthen your pelvic floor muscles (and many other muscles too!)
Lie flat on your back together with your feet hip-width apart, facing forward, arms at your sides, palms down. Bend your knees. Inhale, then as you exhale lift your hips, pressing into your feet. Keep your thighs and feet parallel. you’ll squeeze a yoga block between your thighs to activate the adductors (upper thighs), which also support the pelvic floor and core. Repeat 3–5 times.
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Position yourself on your hands and knees together with your hands under your shoulders and your knees under your hips. Inhale and lift your chest, head, and ‘sitting/sits bones’ therefore the of your middle back dips in sort of a hammock. specialise in relaxing your pelvic area. As you exhale, round your back, lifting your abs. Feel your pelvic floor muscles lift as you bring your chest to your chin, rounding your back sort of a cat. Repeat the cow/cat sequence 8–10 times.
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Stand together with your feet a touch wider than hip-width apart toes clothed . Bend your knees in order that they go a touch over your ankles. (Make sure they don’t roll in). Engage your outer hips, buttocks, and inner thighs, which help and support the abs and pelvic floor muscles. Inhale, hold for 5–8 counts, that specialize in lifting pelvic floor muscles on the exhale. Return to a standing position and repeat the squat 2–3 times.
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Stand in front of the mat with feet together, pressing all four corners of every foot into the bottom. Lift and spread your toes, then lower them backtrack. Tense your thighs so you are feeling the lift from the fronts and backs of thighs and therefore the inner thighs resulting in the pelvic floor. Imagine you’re lifting the crown of your head to the sky. Inhale and relax your pelvic area, then as you exhale, engage the pelvic floor and feel the lift.
With these easy but effective poses, you’ll strengthen your core and pelvic floor, and reduce incontinence. you’ll also wear a pair of Depend Fit-Flex Underwear for extra protection. Want more ideas? Try these beginner-friendly yoga moves.