Health Tips: Do these 4 exercises to strengthen your pelvic muscles and improve your posture...

The pelvic muscles not only support the body's weight but also support the reproductive organs, intestines, and bladder. Therefore, a strong pelvis means better posture, relief from back pain, reduced urinary problems, and faster recovery after labor.

Therefore, it's important to keep the pelvic muscles strong. Certain exercises (Exercises for Pelvic Muscles) help maintain a strong pelvis. Doing these exercises regularly strengthens the pelvic muscles. Let's learn about these exercises.

Kegel Exercises
Kegel exercises are the most popular pelvic floor exercises. This exercise targets the pelvic floor muscles, which work like a hammock. First, identify the muscles you use to hold urine. Now, sit or lie down in a comfortable position. Now, contract those muscles, hold for 5 seconds, and then slowly release. Repeat this process 10-15 times.

This exercise helps control urinary incontinence, improving problems after prostate surgery, and improving reproductive health.

Squats
Squats are a compound exercise that strengthens not only your thighs and buttocks, but also the pelvic floor muscles. They increase blood circulation in the pelvis and improve core strength.

To do this, stand up straight with your feet shoulder-width apart. Extend your hands in front of you or place them behind your head. Now slowly sit down as if sitting on a chair. Keep your back straight and ensure your knees do not go past your toes. Hold this position for a few seconds, then return to normal. Repeat this 10-12 times.

Pelvic Lifts
This exercise directly activates your pelvis and helps correct pelvic tilt, a major cause of back pain. It improves pelvic alignment and tones abdominal muscles. To perform this exercise, lie on your back with your knees bent. Your feet should be flat on the floor. Now, exhale and slowly lift your pelvis, lifting your back above the floor. Hold this position for a few seconds, then inhale and lower your pelvis back down. Repeat 15-20 times.

Bridge Pose
This yoga pose is a great way to strengthen your buttocks, hamstrings, and pelvic floor. It's similar to a pelvic lift, but with a longer hold time. This exercise promotes pelvic stability, strengthens and tones your buttocks, reduces stress, and improves digestion. First, assume the starting position for a pelvic lift, with your hands at your sides. Now, exhale and lift your buttocks and pelvis until your thighs are parallel to the floor. Keep your shoulders and head on the floor. Hold this position for 20-30 seconds, breathing deeply. Then slowly return to the starting position.

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