The pelvic floor is a group of muscles that support the organs in the pelvic region, including the bladder, uterus, and rectum.

Weakness in the pelvic floor muscles can lead to a variety of issues, such as urinary incontinence, pelvic organ prolapse, and sexual dysfunction. Fortunately, there are several natural methods that can help improve pelvic floor strength. In this article, we will discuss ten effective ways to strengthen the pelvic floor naturally.

1. Kegel Exercises

Kegel exercises are one of the most well-known methods for strengthening the pelvic floor. These exercises involve contracting and relaxing the pelvic floor muscles repeatedly.

To perform Kegels, squeeze the muscles you would use to stop the flow of urine and hold for a few seconds before releasing. Repeat this exercise ten to fifteen times, a few times a day.

2. Squats

Squats are a great exercise for strengthening the pelvic floor, as they engage several muscles in the lower body, including the pelvic floor muscles.

To do a squat, stand with your feet shoulder-width apart, lower your body by bending your knees, and then rise back up. Start with a few reps and gradually increase the number as your strength improves.

3. Bridges

Bridges are another effective exercise for targeting the pelvic floor muscles. Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.

Lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold for a few seconds, then lower your hips back down. Repeat this exercise ten to fifteen times.

4. Yoga

Practicing yoga can help improve pelvic floor strength by promoting flexibility and body awareness. Certain poses, such as the Goddess Pose, the Bridge Pose, and the Child’s Pose, specifically target the pelvic floor muscles.

Regular yoga practice can also help relieve stress, which is beneficial for overall pelvic floor health.

5. Pilates

Pilates exercises focus on core strength and stability, making them an excellent choice for strengthening the pelvic floor. The pelvic curl, pelvic tilt, and the hundred are some of the Pilates exercises that work the pelvic floor muscles.

It is important to maintain proper form and engage the pelvic floor throughout these exercises for optimal results.

6. Pelvic Floor Massage

A pelvic floor massage can help release tension and improve blood flow to the pelvic area. You can perform a self-massage or seek the help of a trained professional.

Gently massage the area between the pubic bone and tailbone using your fingers or a specialized pelvic massage tool. This can help relax and strengthen the pelvic floor muscles.

7. Healthy Diet

Your diet plays a crucial role in maintaining and improving pelvic floor strength. Make sure to consume foods rich in vitamins and minerals, as well as those that promote healthy digestion.

A balanced diet that includes lean proteins, fruits, vegetables, whole grains, and healthy fats can support pelvic floor health by providing the necessary nutrients.

8. Hydration

Staying hydrated is essential for overall health, including pelvic floor health. Drinking an adequate amount of water supports proper bladder function and can help prevent urinary tract infections, which can weaken the pelvic floor.

Aim to drink at least eight glasses of water per day.

9. Proper Posture

Maintaining good posture can help strengthen the pelvic floor muscles and prevent issues such as pelvic organ prolapse. When sitting or standing, keep your shoulders back, spine aligned, and pelvis in a neutral position.

Avoid slouching, as it can weaken the pelvic floor over time.

10. Breathing Exercises

Breathing exercises, such as diaphragmatic breathing and deep belly breathing, can assist in strengthening the pelvic floor.

These exercises involve inhaling deeply, allowing the belly to rise, and exhaling fully, engaging the pelvic floor as you breathe out. Practicing these exercises regularly can enhance pelvic floor muscle tone.