How to Strengthen Your Pelvic Floor

In this practice

Key teachings

• Pelvic floor muscle engagement
• Mindful body awareness
• Functional strength integration

Ideal for

• Individuals seeking pelvic floor strengthening
• Beginners to pelvic floor exercises
• Those addressing incontinence or prolapse concerns
• Anyone looking for functional core integration

Lesson

Instructions

Looking for a new exercise to improve your pelvic floor strength? Try the Kegel Sit to Stand!

This exercise is a simple yet effective way to strengthen your pelvic floor muscles. By engaging your pelvic floor muscles as you stand up from a seated position, you'll be able to improve your core stability, balance, and posture while also preventing issues like incontinence and prolapse.

To perform the Kegel Sit to Stand, start by sitting in a chair with your feet flat on the ground and your hands resting on your thighs. Engage your pelvic floor muscles by imagining you're stopping the stream of pee, and then slowly stand up while continuing to engage those muscles. Once you're standing, hold the contraction for a few seconds, and then slowly lower yourself back down to the seated position while still engaging your pelvic floor muscles. Repeat this movement once a day for 10 reps, focusing on maintaining good form and keeping your movements slow and controlled.

With consistent practice, the Kegel Sit to Stand can be a powerful tool for improving your pelvic floor strength and overall health. So why not give it a try today?

Steps

• Kegel Sit to Stand exercise
• Pelvic floor contraction (Kegel)
• Controlled movement with breath awareness

Benefits

• Improved pelvic floor strength
• Enhanced core stability
• Better balance and posture
• Prevention of incontinence
• Prevention of prolapse