The pelvic floor muscles share a fascia wall with the gluteal muscles, making them teammates when it comes to supporting the spine, hips, and pelvic organs. This gentle intermediate level exercise progression wakes the pelvic floor up with a breathing exercise, and then provides a challenge to the hips and gluteals in different positions.
Tight? Start here!
Tight? Start here!
Kegel with breath warm up
For this warm up you can sit in a chair, on your floor, or lay down on your back with head supported, knees bent, and feet planted hip width apart.
Inhale and notice how the pelvic floor naturally drops, then exhale and simultaneously contract the pelvic floor as if you were shutting off the flow of urine. Hold the contraction (but not your breath!) for 3-5 seconds, then relax. Repeat 10 times.
Single Leg bridge
Laying on your back with knees bent and feet planted, lift one leg up. The leg can be bent at the knee or straight and pointed towards the celing for an added hamstring stretch. Press into the foot on the mat and pick your pelvis directly up off the mat,then place back down. Repeat 10 times on each leg for 3 sets.
Side kneeling bicycle
In the kneeling position shift your weight so that you are supported through one arm, and draw your top leg directly out to the side. Swing the leg forward, feeling a stretch in your hamstring, then use your gluteal muscle to draw the leg back behind you, then pedal it forward. If your knees cannot tolerate the kneeling position you can place a pillow down, or do the exercise laying on your side. Repeat 10 times on each leg, for 3 sets.
Plank with lower extremity lift
This exercise can be done in a full plank or a modified plank from your knees. Use your glutes to lift one leg up off the floor, keeping your knee straight, then place it back down. Alternate for 10 lifts on each leg. Repeat for 3 sets.
Kegel Weights
Tight? Start here!
