Top 5 Pelvic Floor exercises for the Winter months

When it’s chilly outside and you’ve got Christmas distractions, it’s very easy to let your exercise regime slip. But pelvic floor exercises produce great results when it comes to controlling incontinence and it’s crucial to keep going throughout the winter months. Read on for five simple workouts you can do comfortably from home in between baking mince pies and wrapping presents.

1) Kegels

Probably the most well-known exercise for those with incontinence, Kegels are also amongst the best. They’re really easy to do and you don't even have to leave that comfy chair to do them. To get going with the Kegels simply imagine you are peeing, then locate the muscles you would use to stem the flow. Tighten these muscles and hold for between 5 - 8 seconds, and release for 10 seconds. Try not to clench any other muscles as you do this. Repeat this 10 times, 3 times a day. Keep going and you’re sure to feel some benefits!

2) Squats

This is a great exercise as it not only strengthens your pelvic floor muscles but also tones your bottom. It’s important you get your stance correct though: stand so your feet are only slightly further apart than your shoulders, and have your toes pointing slightly outwards. Keeping your back straight, bend your knees while also pushing your hips and bum backwards. Make sure you only go as low down as is comfortable. Try to do 10 squats a day and feel those muscles getting stronger and stronger.

3) Bridge

This exercise involves lying on the floor, so make sure before you start that you’ve got somewhere comfortable, preferably with carpet. Keep your back completely flat against the ground, and make sure your feet are flat on the floor. Lift your knees so they are bent at a 90-degree angle. Take a good deep breath, then tighten your pelvic floor while also lifting your bum off the floor. Your back should be straight, and your body weight should be focused on your shoulders and upper back. Hold this position for about three seconds, then release. Repeat this 10 times, rest for about a minute, then do another 10. Try and do this three times a day if you can.

4) Split table top

This exercise might sound a little brutal but it’s actually quite easy and a well known Pilates move which also happens to strengthen the pelvic floor. Just as with the Bridge, lie down so your back is completely flat on the floor, and lift your legs so they are bent at a 90-degree angle, with your feet pointing straight up. Slowly move your legs outwards, as far as it’s comfortable. Keeping a slow pace, move your knees back together again. Make sure you are tightening your pelvic floor muscles while doing this. Repeat this 10 - 15 times, and try to do three cycles a day.

5) Bird dog

The Bird dog also benefits many muscles, not just the pelvic floor. Find a space then start on all fours, with your hands directly below your shoulders, and knees straight under your hips. Keeping your back and neck completely straight, move your right arm and left leg out, straightening them completely. Hold this position for about two seconds, then drop your arm and leg. Do this again with your left arm and right leg, hold for two seconds, and release. Continue to alternate like this 10 times and try to do 3 sets a day.

These are simple exercises that most people can do. Ensure you’re making your muscles work harder in winter but if you have any concerns, always visit your GP. 

Enjoy the seasonal stretches!