6 best women’s exercises for pelvic floor muscles

December 14, 2016

This program will allow you to strengthen the muscles of the pelvic floor, to open the pelvis, improve circulation and even enhance the sensations of sex!

Our expert: Alexander Panferova, master trainer guiding the group programs of the Federal network of fitness clubs X-Fit.


On the exhale, rounding the back, to curl the pelvis and stretch the deep muscles of the abdomen, as if pulling them up. Try to feel the traction in the lumbar region and relax the neck, head down the bottom completely. Then , on the inhale, return to the original neutral position. The back is straight.

“The shoulder bridge”

Starting position lie on back, knees bent, shins perpendicular to the floor, feet shoulder width of the pelvis. The focus on the buttocks and pelvic floor muscles and articulation(stretching) of the spine.

On the exhale, twisting the pelvis, tense your buttocks, draw the deep abdominal muscles, creating the “effect vacume” and lift the pelvis, leaving the prop on the blades. Neck relaxed. On the inhale, return the pelvis to the floor, stretching your entire spine on the floor.


Focus on working the pelvic floor muscles and articulation pozvonochnika. Group, pull your abdominal muscles and, keeping that power, perform the roll, touching the shoulder blades of the floor, and then come back. Try to perform the activity smoothly.

Reveal the muscles of the inner thigh

Starting position sitting on the floor, straight legs as widely as possible open to the sides. Legs are active, create traction through the heel. Start the tilt forward with a straight back , creating a relaxed traction of the muscles of the inner line of the thigh. Hold this position for 30-40 seconds.

Tilts to one straight leg

Original sitting position, one leg extended to the side. On the inhale, keeping the buttocks pressed to the floor, follow the slope to the side towards the straight leg.

The inverted position

Brace, lift the pelvis and pull the legs up to vertical position.

Tighten your buttocks and abdominal muscles. Feel legs are active, reach the toes up. Hold the position for 30 seconds.

Natalia Ekonomtsev

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