1. Core Breathing for Pelvic Floor Activation
How to Perform:
- Sit or lie down in a comfortable position.
- Inhale deeply, expanding your belly.
- Exhale slowly while gently lifting and engaging your pelvic floor.
- Repeat for 10 breaths.
Benefit: Strengthens the deep core muscles that support bladder control and posture.
2. The “Lift and Hold” Kegel Technique
How to Perform:
- Imagine lifting the pelvic floor muscles like an elevator.
- Hold for 3-5 seconds, then slowly release.
- Repeat 10-12 times for endurance.
Benefit: Improves muscle control and bladder control, reducing leaks.
3. Glute Bridge with Pelvic Engagement
How to Perform:
- Lie on your back, knees bent, feet flat on the floor.
- Lift your hips while contracting the pelvic floor.
- Lower slowly and repeat 10-15 times.
Benefit: Strengthens the pelvic floor, glutes, and lower back, improving stability.
4. Functional Squats for Core and Bladder Support
How to Perform:
- Stand with feet hip-width apart.
- Lower into a slow, controlled squat, engaging the pelvic floor.
- Stand back up while exhaling and lifting the pelvic floor.
- Repeat 10-12 times.
Benefit: Builds strength in lower body and pelvic muscles for real-life movements.
