Identify Pelvic Floor Muscles: Stop urination midstream to identify the muscles. These muscles help control urination and strengthen the urethra.
Kegel Exercises: Tighten pelvic muscles as if holding back urine or gas. Hold for a few seconds and release. Repeat multiple times daily.
Bridge Pose: Lie on your back, knees bent, feet flat. Lift hips off the ground, engaging pelvic muscles. Hold, then lower. This strengthens the pelvic floor and core.
Squats: While standing, lower into a squat position, engaging pelvic muscles. Rise back up. This exercise supports pelvic floor strength.
Pelvic Tilts: Lie on your back, knees bent. Tilt pelvis upward, engaging the pelvic floor. Release and repeat. This exercise enhances pelvic awareness.
