Did you ever bother about your muscles down there before having a baby? No, right?!
Pelvic floor muscles are the ones that support the bladder, uterus, vagina, and rectum. These muscles have had a lot of work to do during pregnancy and childbirth due to the excessive stretching with the baby inside the uterus.
Here are some exercises that will help them bounce back to strength and prevent complications later in life -
1. Kegel exercises: These exercises form the cornerstone of all pelvic floor exercises as they include contracting and relaxing the pelvic muscles that participate in urine flow. You can perform this exercise anytime, all you have to do is imagine that you are passing urine and are attempting to stop during the process. When doing this, you will experience the area in and around your vagina contracting.
Image Source: kodjoworkout.com
2. Bridge position: Lie on the floor with the spine resting on the ground ,knees bent, feet flat on the floor hip-width apart, and hands resting on the side with palms facing down. Inhale and push your heels down to raise your hips off the ground. This will squeeze your buttocks, thigh muscles, and pelvic floor, and your body will rest on the upper back and shoulders. Hold this position for a few seconds and return to the starting position. Repeat this 10 times.
Image Source: pilatesdigest.com
Watch this video to understand better:
3. Wall squat: Stand against a wall so that your back is supported and feet are hip-width apart. Engage your pelvic floor and plant the feet firmly on the ground, lower yourself into a squat as though sitting in a chair. Hold this position for 10 seconds and rise back to the standing position and release your pelvic floor. Rest for 10 seconds and repeat 10 times.
Image Source: womenshealthmag.com
Jumping jacks: Stand straight such that the feet are beside each other and hands are on the sides. Engage your pelvic floor and jump so that your legs are apart and at the same time, hands rise over the head. Release your pelvic floor as you hop back to your starting position. Repeat this for 30 to 60 seconds.
Image Source: activelifemovement.org
Stay healthy! Stay fit! Your baby deserves a healthy momma, isn’t it?
Disclaimer: The information and guidance in this article has been advised by an Yoga expert for the users of BabyChakra
Also read: 6 Exercises to Shed The Postpartum Weight
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