3 Easy Pelvic Floor Exercises For Any Age

August 27, 2017

3 Easy Pelvic Floor Exercises For Any Age

Many women suffer from a weak pelvic floor & subsequently urinary incontinence problems following childbirth. Researching women’s health and the muscles of the pelvic floor, numerous studies have found that weakened pelvic muscles can be retrained and strengthened through the use of weighted balls and pelvic floor exercises.

1. Prone position

Lie on your stomach and bend your right leg so that you are lying in a comfortable position. Place your forehead on top of your hands.

How to carry out the exercise: Now pull in your stomach so that the pelvic floor contracts. Hold this position for a few seconds before once more relaxing.

Repeat a total of 8 times before changing legs, i.e. bend the left leg, and extend the right leg.

2. Frog position

Kneel on the floor with your feet together and your knees apart. Tilt your torso forwards and place your forehead on your hands. Now pull in your stomach so that the pelvic floor contracts. Hold this position for a few seconds before once more relaxing.

Complete about 10 to 12 repetitions.

An intensive variation: Contract the pelvic floor, maintain the contraction, and then tense the pelvic floor yet further with 4 to 5 intense, quick contractions.

3. Diagonal crunch

Lie on your back, pull your knees up, and place your feet at on the floor to begin with. Put a folded-up towel, a blanket, or a small cushion between your knees and slowly lower your knees to the left. Place your hands on the back of your head and let your elbows fall to either side. Squeeze your knees together and activate the tension in your abdominal muscles. Slightly raise your head and shoulders off the floor.

From this position, gradually raise your upper body to the fullest extent possible without using any rocking motion. Slowly relax again. Repeat this 20 to 25 times per side.

MEDIballs Secret Is Your Answer To A Strong Pelvic Floor

Uniquely crafted, MEDIballs Secret is a Class 1 Medical Device that supports pelvic floor strength and overall pelvic health with an award winning internal design. Within each MEDIball lies an internally located weighted ball, which is triggered into random movements by the natural movement of the body, gently weight training the pelvic muscles. Thousands of women have found MEDIballs secret to be and effective urinary incontinence treatment and stress-free pelvic floor strengthener.

The mere presence of the device’s weight starts resistance training for the pelvic floor muscles, no exercises required. MEDIballs Secret pelvic floor strengthener does the work for you.

As part of a clinical study conducted by Dermatest GmbH, 85 % of women surveyed regarding their satisfaction with MEDIballs Secret rated the product as good to excellent. *Results may vary for individual cases.