Pelvic Floor: Exercises to Train It

The pelvic floor is that "set of muscles that close the abdominal-pelvic cavity at the bottom and support the vagina, anus, rectum and bladder. A toned and well-trained pelvic floor allows us to overcome the problem of a" possible senile incontinence and also an annoying incontinence during physical activity and when we run.

A hypotonic pelvic floor can be a consequence of those who have given birth, but also of those who do a lot of sporting activity, and can become a problem. Being a muscle therefore, it must be trained every day with the consistency that we sportspeople already know well.

Sit ups

with your legs bent and breathe with your diaphragm. I inhale letting air into the belly (3 ") I exhale by contracting the pelvic floor muscles (as if to hold back urination) (3"). 20 exercises in the morning and 20 exercises in the evening

From lying on my back I bend my legs and place my hands at my sides so that my fingers touch my heels Inhale for 3 "/ 5" - I exhale as I stand up in the bridge position and contract the pelvic floor muscles, 3 "/ 5" "

and all its variants. Always associate diaphragmatic breathing