Pelvic floor exercises

The pelvic floor is a set of muscles that support the pelvic organs, such as the bladder and bowel. Urinary control, continence, and sexual functions are aided by these muscles. On performing pelvic floor exercises women's will benefit,  a lower risk of vaginal prolapse, better bowel and bladder control, and improved recovery after childbirth.

Those ladies who have undergone the surgery or given birth recently should consult a doctor before performing pelvic floor exercises.

1. Kegels

The kegel exercise plays a role of tightening and holding the muscles that control urine flow. This exercise is suitable for men and women.

Steps:

• Sit in a relaxed position

close the eyes, and concentrate on you can stop urine flow.

• Tighten these muscles as much as possible.
• Hold this position for 3–5 seconds
• Continue it 5-10 times

2.Bridge

Bridge exercise helps you work the pelvic floor which primarily strengthen the buttocks.

People can do a bridge using these steps:

• Lie down on the back, bend the knees, and place the feet flat on the floor about hip-width apart. Let the arms fall to the sides with the palms facing downward.
• Contract the buttocks and pelvic floor to lift the buttocks several inches off the ground.
• Hold this position for 3–8 seconds.
• Repeat up to 10 times.
• Rest, then perform up to 2 additional sets.

3.Side Clamshell

• With your hips stacked and knees bent lie on your side. Stabilize yourself with a hand on the floor in front of you.
• Keep your feet together, open your legs like a clamshell as far as you comfortably can.
• Hault for one or two seconds with your knees open, then return to the starting position and release the pelvic-floor contraction.
• Repeat 10 times per side.