When we talk about fitness, we often forget to focus on our pelvic muscles that hold up our core, strengthen it even. They are the base where our stomach rests, our back is connected to, right from our digestive system to our genitals. They are the reason we can have flat abs and keep the belly pouch away. That’s why they need to be in shape.
Pelvic floor muscles can weaken over time due to aging, injury, pregnancy, childbirth, obesity, chronic constipation or prostate cancer treatment. When these muscles are weak, they can lead to incontinence and pelvic organ prolapse. So we need to strengthen and retrain them with exercise. These can help both men and women who have problems with urine leakage or bowel control.
A pelvic floor muscle training exercise is like pretending that you have to urinate, and then holding it. I have selected five of the most effective ones.
Leg raises: These have three variations. Lie down on your back, then alternately raise your legs up and bring them down. You could lift both legs at 90 degrees up and bring them down slowly. You could raise both legs at 30 and 45 degrees too and bring them down slowly. You can do leg raises by lying sideways also, working one leg at a time.
Squats: Assume a standing position with your feet shoulder-width apart. Maintaining a straight back and your chest puffed up, lower yourself into a squat. Make use of your pelvic floor muscles when you stand back up. Repeat 10 to 15 times.
Bridge: Lie flat on your back with knees bent and your feet flat on the ground. Firm up your pelvic floor muscles as you raise your hips toward the ceiling. After holding for a short while, release the pressure. Do two sets for 10 times.
Kegel exercises: Start with an empty stomach and bladder, then lie down. Tighten your pelvic floor muscles. Hold the muscles tight and count 3 to 5 seconds. Relax the muscles and count up to 3 to 5 seconds. Repeat 5 to 10 times. Kegel exercises can be done by lying down and folding your legs and hugging yourself as well.
Half kneeling rock: This stretches the anterior pelvic floor. Sit in a kneeling position. Move your right leg outwards in 90 degrees, keeping your foot on the ground. Rock sideways in and out. Repeat on the other side. Make sure your breathing is regular. Instead of tensing your thighs or abdomen, concentrate on using the appropriate muscles. As you gain strength, gradually increase the amount of time and repetitions.
Strengthening your pelvic floor not only works for fitness but makes you mentally and emotionally strong too. It liberates you of phobias, insecurities and apprehensions. So, try out this holistic practice.
(Dr Mehta is holistic health expert)