Kegels These are the foundational exercise for pelvic floor strengthening. Start with small contractions and increase the duration as your muscles adapt. Bridges Lie on your back, lift your hips off the ground, and engage the pelvic floor muscles. This exercise strengthens both your pelvic floor and glutes, promoting core stability. Squats Squats target the …
Consistent Practice Regularly practicing the core and pelvic floor exercises is key to improving strength and bladder control. The program emphasizes daily routines that help prevent pelvic floor weakness. Posture Improvement Pelvic Floor Strong focuses on exercises that enhance posture, which helps alleviate lower back and hip pain while supporting pelvic alignment. Simple Movements The …
Strengthening the pelvic floor is important for women over 55 to maintain bladder control, core strength, and overall stability.
Alex Miller is a women’s health expert and fitness coach, specializing in pelvic floor strengthening exercises. She developed the Pelvic Floor Strong program, designed to help women, especially those over 30, strengthen their pelvic muscles and prevent bladder leakage. This program emphasizes a unique 3-movement sequence that goes beyond traditional Kegel exercises. It includes a …
Smoking damages blood vessels and lowers HDL cholesterol while increasing LDL cholesterol and triglycerides. Quitting smoking not only improves cholesterol levels but also reduces your risk of heart disease and other smoking related health problems and is very harmful to your health. Here are some of the harmful effects of smoking you should know: How …
Cholesterol is a waxy, fat-like substance that circulates in your blood. It is made by your liver but also enters your body through some of the foods we eat, especially those high in saturated fat, such as red meat, butter, and processed foods. Cholesterol is transported through your blood via lipoproteins, particles that have cholesterol …
If you’re concerned about your heart health, one of the most important things to monitor is your high-density lipoprotein (HDL) levels. HDL, or high-density lipoprotein, is often called good cholesterol because it helps remove excess cholesterol from your blood and reduces your risk of heart disease. HDL cholesterol carries low-density lipoprotein (LDL), also known as …
1. Pilates Core Integration Pilates focuses on engaging the core muscles, including the pelvic floor, to improve strength and stability. 2. Yoga with Pelvic Floor Awareness Yoga combines mindful movements and stretches that enhance pelvic floor control and flexibility. 3. Resistance Band Exercises Incorporating resistance bands can add intensity to movements like bridges or clamshells, …
Diaphragmatic Breathing This exercise encourages deep, controlled breathing, which engages the diaphragm and pelvic floor muscles to work together effectively. Hip Bridges Lie on your back, knees bent, and lift your hips while squeezing the glutes and pelvic floor muscles. This is great for both glutes and pelvic strength. Squats Squats not only strengthen the …
