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Which pelvic floor exercises are recommended?

Do I need to do pelvic floor exercises?

Which pelvic floor exercises are recommended?Corbis

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The dreaded pelvic floor exercises are indeed very important – and very effective! Your pelvic floor is basically a range of muscles and ligaments that stretch from the pubic bone round to the bottom of your backbone. They hold your bladder, bowel and uterus in place, and also help control their functions.
While you are pregnant, the weight of the baby strains these muscles. Additionally, pregnancy hormones soften and stretch these muscles and they become weaker. Because of this, you may accidentally leak small amounts of urine, especially if you laugh, sneeze or undertake any form of exercise - particularly high impact exercise such as running.
The good news is pelvic floor exercises can strengthen these muscles back up again to prevent this problem from occurring. Because they are so discreet, they can also be done at any time of day, any place and anywhere!
First, you need to understand exactly where these muscles are. The best way to find this out is to sit on the loo and try and stop your flow of urine. These are the pelvic floor muscles.
Now that you know what you are working with, you can begin a regular exercise regime. Start by sitting comfortably, with your legs apart, and squeeze these muscles 10-15 times in a row. Remember to breathe as you do so. You will need to repeat this exercise in sets of 10, five times a day.
As you get stronger, you can begin to hold each squeeze for longer, and you can also add more squeezes into each set. Additionally, once you are adept at doing these exercises, you can do them wherever and whenever, for example while driving, standing in a queue, or sitting at your laptop.
As with any form of exercise, it can takes weeks to show any effect, but rest assured you are laying some excellent groundwork. Keep on testing the strength of the pelvic floor muscles by stopping your urine flow. In time, your perseverance will pay off and you will begin to notice a real difference.

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The best cardio activities for blasting calories and getting in great shape involve using the larger muscles like your legs. There are two types of cardio exercises the indoors and outdoors, with or without using an equipments. pelvic floor excise is good as well but compared to cardio exercises is more fun and cool!

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i would advise you too, ive had five children and really didnt bother with pelvic floor excersize and i regret it now. not doing them had definetly caused me a weakness.

Pelvic floor exercises are one of the first-line treatments for stress urinary incontinence (SUI).

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The pelvic floor muscles form a broad sling between your legs from the pubic bone in front to the base of your spine at the back. They help to hold your bladder, uterus and bowel in place. These muscles also give you control over when you empty your bladder or move your bowels. If your pelvic floor muscles become weak, for example, as the result of being pregnant, they cannot do this effectively. An over-stretched or weak pelvic floor can lead to stress incontinence (where you might leak urine while coughing, sneezing, laughing or exercising) and decreased satisfaction during sex.

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I like to take the easy way out.....bumping & grinding on the floor, lol! Laughing

Holiday Blessings,

nmpb

"LEARNING is fundamental!" God, Self, Country...in that order. VISION, Change and Education=PROGRESS

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