- Kegel Exercises
- How to do: Sit or lie down comfortably. Tighten the muscles you would use to stop urine flow. Hold for 5–10 seconds, then relax. Repeat 10–15 times.
- Benefits: Strengthens pelvic floor muscles, supports bladder and bowel control, and improves core stability, which helps maintain better posture.
- Bridge Pose
- How to do: Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips while squeezing your glutes. Hold for 5–10 seconds and lower slowly. Repeat 10–15 times.
- Benefits: Strengthens glutes, lower back, and pelvic muscles. Also helps open the hip flexors, which often tighten from prolonged sitting, improving spinal alignment.
- Squats
- How to do: Stand with feet hip-width apart. Lower your hips as if sitting in a chair, keeping your chest up and knees behind toes. Rise back up slowly. Repeat 10–15 times.
- Benefits: Strengthens pelvic floor, glutes, and thighs. Proper squatting activates core muscles and improves posture by keeping the spine aligned.
- Pelvic Tilts
- How to do: Lie on your back with knees bent and feet flat. Flatten your lower back against the floor by gently tilting your pelvis upward. Hold for a few seconds and release. Repeat 10–15 times.
- Benefits: Strengthens lower abdominal and pelvic muscles. Helps relieve lower back tension and encourages proper spine alignment.
- Bird Dog
- How to do: Start on hands and knees. Extend your right arm forward and left leg backward, keeping your spine neutral. Hold for 5–10 seconds, then switch sides. Repeat 10 times per side.
- Benefits: Enhances core stability, strengthens lower back and pelvic muscles, and improves balance and posture by engaging deep stabilizing muscles.
- Clamshells
- How to do: Lie on your side with knees bent at 90°. Keep feet together and lift the top knee while keeping hips stable. Lower slowly. Repeat 10–15 times per side.
- Benefits: Strengthens hip abductors and pelvic muscles, which helps stabilize the pelvis, improve posture, and prevent lower back strain.
6 Effective Exercises to Strengthen Pelvic Muscles and Improve Posture
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