The glute bridge is beneficial for both the gluteus and pelvic floor muscles. This move requires no equipment and can be practiced daily. Start by lying on the back with knees bent and feet planted hip-width apart. With an inhale, push the feet into the floor and lift the hips off the ground. The body should form a straight, diagonal line from the shoulders to the knees. Hold for 1-3 seconds and squeeze the glutes. Lower and repeat for 10-20 reps and 3 sets.
2. Squeeze and release
This exercise can be performed anywhere. The movement helps to train the pelvic muscles to respond quickly. To start, sit in a comfortable position. Visualize the muscles that control urine flow and quickly squeeze these muscles. Hold for 3-5 seconds and notice the feeling of these muscles lifting upward. Release and rest for a few breaths. Repeat 10 times for 3 sets.
3. Bodyweight squats
Not all squats target the pelvic floor. However, when placing the feet in certain positions, women can see some pelvic muscle strengthening. To start, stand with the feet hip-width apart. Bend at the knees and lower the buttocks to a point that is comfortable, stopping at parallel. Focus on squeezing the glutes and pelvic floor to return to standing. Repeat for 10 reps and 3 sets.
Pelvic organ prolapse occurs when the weakened tissue and muscles around the pelvic organs cause one or more of these organs to push into or through the vagina. For some women, reconstructive surgery may be an optimal treatment for pelvic organ prolapse. The goal of the procedure is to restore the pelvic organs to the original positioning. Typically, women should only have reconstructive surgery when there are no further plans to have children. Following reconstruction, many women are advised to perform pelvic floor exercises to aid in recovery.
Find treatment today
Many women suffer from a weak pelvic floor or prolapse. However, these conditions are highly treatable. Perform some simple exercises to strengthen these muscles and prevent prolapse. Women who are experiencing pelvic organ prolapse may speak with a healthcare provider to find treatment and reconstruction options.