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Medically Reviewed By Dr. Amanda Olson,DPT, PRPC
Some women conduct their daily activities, household, and work tasks never worrying about bladder leakage… Until it’s time for exercise…
If the thought of going for a run or attending an aerobics class has you crossing your legs and breaking into a premature sweat for worry that you will wet your pants, worry not, because this is a fixable condition.
The pelvic floor muscles that support the bladder will benefit from these exercises, leaving you confident to participate in the fitness activities you love. Throughout these exercises the emphasis is on feeling and maintaining the pelvic floor contraction also known as a Kegel. Once you are able to perform these exercises and confidently feel a strong Kegel, you may add the lightest Intimate Rose vaginal weight (the white weight) for added resistance.
1. Oblique Rotations
These trunk stabilizing muscles assist in rotating the trunk during motions such as running as well as providing stability to it, however if these muscles activate and the pelvic floor is not prepared, they can place pressure on the bladder resulting in leakage. The idea is to train the pelvic floor to contract first and to remain contracted during the motion.
To do this exercise start lying on your back with knees bent and perpendicular to the ceiling, in a position called table top.
Place your fingers at the base of your skull but do not pull on your neck.
Engage your pelvic floor by doing a kegel and gently drawing the sides of your trunk in as if you were zipping up a jacket that was one size too small.
Rotate your trunk bringing your Right elbow to your Left knee. Then switch, bringing your Left elbow to your Right knee.
Repeat 10 times.
2. Bridge with Leg Lift
Lying on your back with knees bent and feet shoulder width apart, do a kegel, then lift hips toward the ceiling.
Lift one leg straight out then lift the leg towards the ceiling. Lower it back down to the extended position but do not set it down on the floor yet.
Repeat this 3 times, then set the foot down, followed by the hips. Repeat on the opposite leg, and do this 10 times.
3. Opposite Arm-Opposite Leg Progression
Begin on your hands and knees with your wrists aligned directly under your shoulders, and knees directly under your hips. Inhale and relax. Exhale and gently draw your belly button drawn in and contract your pelvic floor muscles.
Then, slowly extend your left leg straight behind you without allowing your spine or pelvis to rotate. Slowly bring it back down to the starting position. Inhale and relax.
Alternate and repeat on each leg 10 times each.
Once it becomes easy to do this exercise with just the leg moving, add in a simultaneous lift of the opposite arm.
Using either a stable stepping stool, or stairs in your home, contract your pelvic floor while gently drawing your belly button in towards your spine.
Then step up on the stair with your left leg, allowing the right leg to hover briefly, then lower the right leg back down with control.
Relax, then repeat 10 times on each leg.
5. Squat Kegel
Stand at your kitchen counter for balance if needed, or in the center of the room if you feel confident in your balance. Inhale and relax. Exhale and simultaneously do a kegel, then bend your knees while pressing your hips backward as if you were going to sit in a chair.
Do not allow your knees to bend past your toes during a squat. . Maintaining the kegel and return to standing position.
The kegel and the gentle exhale should be maintained throughout the entire duration of movement.
Once you return to standing, inhale and relax. Repeat 10 times.
The Intimate Rose Kegel Exercise Weights Are Doctor Recommended!