Gud Story
  • Home
  • Business
    • All
    • Automotive
    • Crypto
    • Education
    • Entrepreneurs
    • Finance
    • Healthcare
    • Industries
    • Insurance
    • Investment
    • Legal
    • Retail
    • Share Market
    • Startup
    Improve Cash Flow

    Tips for Small Business Owners to Improve Cash Flow

    Gold Coast Event Hire

    Why Gold Coast Event Hire Should Be A Priority for Your Business

    Skills To Be A Music Performer

    What Skills Do You Need To Be A Music Performer?

    Buying Professional Gummy Equipment

    Guide To Buying Professional Gummy Equipment in 2023

    How To Make Money By Amazon Unclaimed Packages? 

    How To Make Money By Amazon Unclaimed Packages? 

    GIC Account

    Simple Steps for Transferring Money to GIC Account from India

    Trending Tags

    • Decor
      • All
      • Design Ideas
      • Events
      • Furniture
      • Gardening
      • Home Repair
      • Housekeeping
      • HVAC Control System
      • Kitchen
      • Painting
      • Pest Control
      • Plumbing
      Gold Coast Event Hire

      Why Gold Coast Event Hire Should Be A Priority for Your Business

      Replacing Bath with a Shower

      The Pros and Cons of Replacing Your Bath With a Shower

      Plaster of Paris at Your Home

      How do You Prepare Plaster of Paris at Your Home?

      Bi-Folding Doors

      4 Things to Know About Modern Bi-Folding Doors

      Shampoo Your Carpet

      How to Shampoo Your Carpet in Different Ways?

      Renting an Event Venue

      Top Tips for Renting an Event Venue

      Trending Tags

      • Lifestyle
        • All
        • Beauty
        • Culture
        • Drink
        • Fashion
        • Food
        • Hair Care
        • Health
        • Jewellery
        • Make up
        • Parenting
        • Shopping
        • Skin Care
        • Travel
        Know How To Make Kandi: Easy Tutorial 

        Know How To Make Kandi: Easy Tutorial 

        Staying in A Contemporary Hotel

        The Benefits of Staying in A Contemporary Hotel for Business Travelers

        Build a Fashionable Wardrobe

        5 Ways to Build a Fashionable Wardrobe on a Budget

        Yoga classes near me

        The Many Perks of Participating in Yoga Near You

        Hair Salons

        Hair Salons are The Ultimate Self-Care Destination

        Men's Skin Care Routine

        The Complete Men’s Skin Care Routine

        Trending Tags

        • Sports
          • All
          • Basketball
          • College Football
          • Cricket
          • Formula 1
          • MLB
          • NBA
          • NCAA
          • NFL
          • NHL
          • WWE
          IPL 2023 Playing Conditions

          IPL 2023: BCCI Introduces Rule changes and Playing conditions

          Roman Reigns and Cody Rhodes

          WWE RAW: Roman Reigns Confronts Cody Rhodes a week before WrestleMania

          IND vs AUS Dream11 Prediction

          India vs Australia 3rd ODI Match Preview, Prediction: IND vs AUS Dream11 Prediction

          Shai Hope

          South Africa vs West Indies 3rd ODI Match Preview, Prediction: SA vs WI Dream11 Prediction

          Sacramento Kings vs Boston Celtics

          Sacramento Kings vs Boston Celtics Game Preview & Prediction

          Online Cricket Satta id

          Top Tips for Making Profitable Bets with Online Cricket Satta id

          Trending Tags

          • Gaming
            • All
            • Apex Legends
            • Call of Duty
            • CS:GO
            • Esports
            • FIFA
            • Fortnite
            • Genshin Impact
            • GTA
            • Guides & Tips
            • League of Legends
            • Overwatch
            • Pokemon
            • Valorant
            Casinos in West Virginia

            Top 5 Casinos To Win Big in West Virginia

            How To Beat Minecraft & How Long Does It Take?

            How To Beat Minecraft & How Long Does It Take?

            How Shipment Ruins Call Of Duty?

            How Shipment Ruins Call Of Duty?

            In Response To MoistCr1Tikal Deadrop Criticism, Dr. Disrespect Questions

            In Response To MoistCr1Tikal Deadrop Criticism, Dr. Disrespect Questions

            Earn Money By Playing Online Slots

            How To Earn Money By Playing Online Slots: Complete Guide in 7 Tips

            Jankos Proves Why He Remains The Finest Lec Jungler

            Jankos Proves Why He Remains The Finest Lec Jungler

            Trending Tags

            • Tech
              • All
              • Apps
              • Blockchain
              • Digital Marketing
              • Gadgets
              • How To
              • Mobile
              • NFT
              • PC & Mobile
              • Science
              • Solar Energy
              • Work Life
              Australian SEO Agencies

              How Australian SEO Agencies can Help Small Businesses Compete with Larger Brands

              Digital Marketing Agencies

              Digital Marketing Agencies Help Businesses Thrive in a Digital Landscape

              Creating Electronic Signature

              Guide to Creating Your Electronic Signature

              What is VoLTE

              What is VoLTE: How It Works, Benefits, Advantages and How to Turn It OFF

              Identifying Trees

              5 Amazing Apps for Identifying Trees

              What Does Upside-Down Face Emoji Indicates And When To Use It?

              What Does Upside-Down Face Emoji Signify And When To Use It?

              Trending Tags

              • Entertainment
                • All
                • Anime
                • Biography
                • History
                • Quotes
                • TV & Movies
                Everything You Need To Know About Janis Joplin Death

                Everything You Need To Know About Janis Joplin Death

                Jennifer Garner

                Season 3 of Party Down Has Jennifer Garner Funny Mushrooms Episode 

                Kumkum Bhagya

                Kumkum Bhagya’s Madhurima Tuli Reveals Her Secret Fitness Mantra

                Shawn Mendes

                Shawn Mendes & Sabrina Carpenter: How’s The Relationship Between Them?

                Tom Holland and Zendaya

                Paps Snap Tom Holland and Zendaya Together In London

                Aryan Khan

                Aryan Khan Spotted At The Marriage Party Of Ananya Pandey’s Cousin

                Trending Tags

                No Result
                View All Result
                Gud Story
                • Home
                • Business
                  • All
                  • Automotive
                  • Crypto
                  • Education
                  • Entrepreneurs
                  • Finance
                  • Healthcare
                  • Industries
                  • Insurance
                  • Investment
                  • Legal
                  • Retail
                  • Share Market
                  • Startup
                  Improve Cash Flow

                  Tips for Small Business Owners to Improve Cash Flow

                  Gold Coast Event Hire

                  Why Gold Coast Event Hire Should Be A Priority for Your Business

                  Skills To Be A Music Performer

                  What Skills Do You Need To Be A Music Performer?

                  Buying Professional Gummy Equipment

                  Guide To Buying Professional Gummy Equipment in 2023

                  How To Make Money By Amazon Unclaimed Packages? 

                  How To Make Money By Amazon Unclaimed Packages? 

                  GIC Account

                  Simple Steps for Transferring Money to GIC Account from India

                  Trending Tags

                  • Decor
                    • All
                    • Design Ideas
                    • Events
                    • Furniture
                    • Gardening
                    • Home Repair
                    • Housekeeping
                    • HVAC Control System
                    • Kitchen
                    • Painting
                    • Pest Control
                    • Plumbing
                    Gold Coast Event Hire

                    Why Gold Coast Event Hire Should Be A Priority for Your Business

                    Replacing Bath with a Shower

                    The Pros and Cons of Replacing Your Bath With a Shower

                    Plaster of Paris at Your Home

                    How do You Prepare Plaster of Paris at Your Home?

                    Bi-Folding Doors

                    4 Things to Know About Modern Bi-Folding Doors

                    Shampoo Your Carpet

                    How to Shampoo Your Carpet in Different Ways?

                    Renting an Event Venue

                    Top Tips for Renting an Event Venue

                    Trending Tags

                    • Lifestyle
                      • All
                      • Beauty
                      • Culture
                      • Drink
                      • Fashion
                      • Food
                      • Hair Care
                      • Health
                      • Jewellery
                      • Make up
                      • Parenting
                      • Shopping
                      • Skin Care
                      • Travel
                      Know How To Make Kandi: Easy Tutorial 

                      Know How To Make Kandi: Easy Tutorial 

                      Staying in A Contemporary Hotel

                      The Benefits of Staying in A Contemporary Hotel for Business Travelers

                      Build a Fashionable Wardrobe

                      5 Ways to Build a Fashionable Wardrobe on a Budget

                      Yoga classes near me

                      The Many Perks of Participating in Yoga Near You

                      Hair Salons

                      Hair Salons are The Ultimate Self-Care Destination

                      Men's Skin Care Routine

                      The Complete Men’s Skin Care Routine

                      Trending Tags

                      • Sports
                        • All
                        • Basketball
                        • College Football
                        • Cricket
                        • Formula 1
                        • MLB
                        • NBA
                        • NCAA
                        • NFL
                        • NHL
                        • WWE
                        IPL 2023 Playing Conditions

                        IPL 2023: BCCI Introduces Rule changes and Playing conditions

                        Roman Reigns and Cody Rhodes

                        WWE RAW: Roman Reigns Confronts Cody Rhodes a week before WrestleMania

                        IND vs AUS Dream11 Prediction

                        India vs Australia 3rd ODI Match Preview, Prediction: IND vs AUS Dream11 Prediction

                        Shai Hope

                        South Africa vs West Indies 3rd ODI Match Preview, Prediction: SA vs WI Dream11 Prediction

                        Sacramento Kings vs Boston Celtics

                        Sacramento Kings vs Boston Celtics Game Preview & Prediction

                        Online Cricket Satta id

                        Top Tips for Making Profitable Bets with Online Cricket Satta id

                        Trending Tags

                        • Gaming
                          • All
                          • Apex Legends
                          • Call of Duty
                          • CS:GO
                          • Esports
                          • FIFA
                          • Fortnite
                          • Genshin Impact
                          • GTA
                          • Guides & Tips
                          • League of Legends
                          • Overwatch
                          • Pokemon
                          • Valorant
                          Casinos in West Virginia

                          Top 5 Casinos To Win Big in West Virginia

                          How To Beat Minecraft & How Long Does It Take?

                          How To Beat Minecraft & How Long Does It Take?

                          How Shipment Ruins Call Of Duty?

                          How Shipment Ruins Call Of Duty?

                          In Response To MoistCr1Tikal Deadrop Criticism, Dr. Disrespect Questions

                          In Response To MoistCr1Tikal Deadrop Criticism, Dr. Disrespect Questions

                          Earn Money By Playing Online Slots

                          How To Earn Money By Playing Online Slots: Complete Guide in 7 Tips

                          Jankos Proves Why He Remains The Finest Lec Jungler

                          Jankos Proves Why He Remains The Finest Lec Jungler

                          Trending Tags

                          • Tech
                            • All
                            • Apps
                            • Blockchain
                            • Digital Marketing
                            • Gadgets
                            • How To
                            • Mobile
                            • NFT
                            • PC & Mobile
                            • Science
                            • Solar Energy
                            • Work Life
                            Australian SEO Agencies

                            How Australian SEO Agencies can Help Small Businesses Compete with Larger Brands

                            Digital Marketing Agencies

                            Digital Marketing Agencies Help Businesses Thrive in a Digital Landscape

                            Creating Electronic Signature

                            Guide to Creating Your Electronic Signature

                            What is VoLTE

                            What is VoLTE: How It Works, Benefits, Advantages and How to Turn It OFF

                            Identifying Trees

                            5 Amazing Apps for Identifying Trees

                            What Does Upside-Down Face Emoji Indicates And When To Use It?

                            What Does Upside-Down Face Emoji Signify And When To Use It?

                            Trending Tags

                            • Entertainment
                              • All
                              • Anime
                              • Biography
                              • History
                              • Quotes
                              • TV & Movies
                              Everything You Need To Know About Janis Joplin Death

                              Everything You Need To Know About Janis Joplin Death

                              Jennifer Garner

                              Season 3 of Party Down Has Jennifer Garner Funny Mushrooms Episode 

                              Kumkum Bhagya

                              Kumkum Bhagya’s Madhurima Tuli Reveals Her Secret Fitness Mantra

                              Shawn Mendes

                              Shawn Mendes & Sabrina Carpenter: How’s The Relationship Between Them?

                              Tom Holland and Zendaya

                              Paps Snap Tom Holland and Zendaya Together In London

                              Aryan Khan

                              Aryan Khan Spotted At The Marriage Party Of Ananya Pandey’s Cousin

                              Trending Tags

                              No Result
                              View All Result
                              Gud Story
                              No Result
                              View All Result
                              Home Lifestyle Health

                              5 Pelvic Floor Exercises for Anyone and Everyone

                              Krati Goel by Krati Goel
                              March 30, 2022
                              in Health
                              Reading Time: 5 mins read
                              0
                              pelvic floor exercises
                              Share on FacebookShare on Twitter

                              The pelvic floor is vital to the functioning of your body and mind. Many people choose to take a back seat when exercising their pelvic floor muscles despite its importance. While neglecting these muscles may cause some discomfort, there are also many benefits associated with strengthening the PFM if you do so correctly. This article looks at five exercises that will help you strengthen your body’s core to decrease the likelihood of developing any neuropathy or hernia.

                              What is The Pelvic Floor?

                              A pelvic floor is a group of muscles located within the pelvis that help control the amount of urine that you pass out through your urinary tract. The pelvic floor, also known as the pubococcygeus muscle, can be found along the back wall of your pelvis. When you sneeze or cough, it is what allows your intestines and bladder to move.

                              The pelvic floor muscles also help prevent incontinence, which happens when you pass urine from the bladder into your underwear or skin. The pelvic floor muscles ensure that the bladder’s outlet is closed off during continence by either stopping it from emptying or holding it in.

                              Stool or urine.

                              Both genders possess the same pelvic floor muscles, with slight changes to accommodate their gender. Women tend to have stronger pelvic floors than men because of childbirth,

                              ADVERTISEMENT

                              How Do You Find The Pelvic Floor Muscles?

                              One of the simplest ways to find the pelvic floor muscles is to engage in a squat without bending your knees. Try to keep your abs tight and stomach in. When you stand up from a squat, it should take a long time to stand back up on your feet; if this does not happen, try again until it does.

                              Another way to find the pelvic muscle while standing is by bending your knees. Tighten only one leg at a time. After this, try to stand up. If you can do this, you have found one of the pelvic floor muscles.

                              Exercises To Strengthen Your Pelvic Floor

                              Now that you know how to find your pelvic floor muscles, it is time for you to learn a few exercises that will help you improve your strength. Many pelvic exercises are recommended for male individuals suffering from ED.  Below are five pelvic floor strengthening exercises.

                              1. Kegel Squats

                              The first exercise is a variation of doing a squat while at the same time focusing on engaging your PFM muscles. Start by standing with your feet shoulder-width apart, and knees slightly bent. When you bring your knees up, you must keep your abs tight and stomach in. When you sit down, do it very slowly. Once you are sitting down and coming back up, maintain the same strength for the entire exercise. Be sure not to let anything but your legs hit the ground with each repetition; this will help ensure that your muscle is being engaged instead of any part of your body that may accidentally be pushing on it.

                              2. Heel slides

                              Since your pelvic floor muscles are located at all parts of your pelvis, doing this exercise will help strengthen them.

                              For this exercise;

                              • Start by standing with your feet shoulder-width apart and knees slightly bent. When you stand up, you should feel some tension in your pelvic floor muscles. This is the sensation you are trying to get while doing the exercise – if they do not feel like this, then continue until they do.
                              • Next, while lying on the floor with your knees bent and abs tight, slide your feet apart until you had achieved the same sensation of being tight as when you started. Once you have done this, could you bring them back together and repeat them?
                              • Once you can do this for at least five repetitions in a row, increase the distance between your legs and add resistance by using weight to hold a barbell across your midsection.

                              3. Diaphragmatic breathing

                              While many people focus solely on their lower abdominal region, it is also necessary to include your back as it will help with your diaphragmatic breathing. 

                              To do this exercise properly:

                              • Place one hand on your stomach and the other on your chest. It will help you improve your abdominal breathing and ensure that you are doing it correctly.
                              • Next, inhale through the nose using the diaphragm, which is located in the lower abdomen.
                              • Hold your breath for around five seconds, and then exhale through your mouth using the diaphragm.

                              Once you have completed this exercise, do it as many times as possible.

                              4. Happy Baby Pose

                              For the Happy Baby Pose exercise,

                              • Start by lying down on your back with your legs bent and feet flat on the floor.
                              • Next, lift your heels towards the ceiling while keeping your legs straight.
                              • Once you have achieved this position, squeeze your pelvic muscles by contracting them as tightly as possible.
                              • Hold for about five seconds and then relax.

                              5 . Marches (also called toe taps)

                              For the Marches exercise,

                              • Toe taps are a simple exercise that helps strengthen your pelvic floor muscles by squeezing them when you lift your feet and moving them apart when you lift your legs.
                              • The theory is that when you lift your feet, your pelvic floor gets tighter. This exercise aims to contract the pelvic floor muscles as much as possible.

                              Also read: Diminish Shoulder Pain with These Home Remedies

                              Related Posts

                              Yoga classes near me

                              The Many Perks of Participating in Yoga Near You

                              March 23, 2023
                              Immune-Boosting Habits

                              5 Immune-Boosting Habits You Should Do Now

                              March 21, 2023
                              Mouth Swab Drug Test

                              Get Past the Mouth Swab Drug Test

                              March 21, 2023
                              How To Deworm Yourself: Natural Remedies And Prevention Tips

                              How To Deworm Yourself: Natural Remedies And Prevention Tips

                              March 21, 2023
                              ADVERTISEMENT
                              Gud Story

                              Gudstory is the ultimate guide that will keep you updated about almost everything and anything. We aim to provide our readers with an informative detail about the viral stories that have been occurring around us. Here at Gudstory, we focus on delivering our readers with the latest information about everything.

                              The stories that we cover specialize in a wide niche which includes News, Lifestyle, Fashion, Entertainment, Technology, and Women. The purpose of the blogs and articles is to keep you updated using vivid formats and interesting styles so that significant information stays in your mind.

                              Business World

                              • Business
                              • Automotive
                              • Crypto
                              • Education
                              • Entrepreneurs
                              • Finance
                              • Insurance
                              • Investment
                              • Share Market
                              • Healthcare
                              • Industries
                              • Legal

                              Decor

                              • Home Improvement
                              • Design Ideas
                              • Events
                              • Furniture
                              • Gardening
                              • Home Repair
                              • Housekeeping
                              • HVAC
                              • Kitchen
                              • Painting
                              • Pest Control

                              Real Estate

                              • Real Estate
                              • Moving
                              • Construction
                              • Property Loan
                              • Selling a Home
                              • Buying a Home
                              • Commercial Real Estate

                              Company

                              • Advertise
                              • About Us
                              • Contact Us
                              • Home
                              • About
                              • Advertise
                              • Contact
                              • Privacy Policy

                              © 2018-22 Gud Story

                              No Result
                              View All Result
                              • News
                              • Business
                                • Automotive
                                • Education
                                • Finance
                                • Healthcare
                                • Investment
                                • Legal
                                • Real Estate
                                • Startup
                                • Entrepreneurs
                                • Industries
                                • Retail
                              • Decor
                                • Design Ideas
                                • Home Repair
                                • Furniture
                                • Gardening
                                • Kitchen
                                • Plumbing
                                • Housekeeping
                                • HVAC Control System
                                • Events
                              • Lifestyle
                                • Health
                                • Food
                                • Drink
                                • Travel
                                • Beauty
                                • Make up
                                • Hair Care
                                • Skin Care
                                • Fashion
                                • Jewellery
                                • Shopping
                              • Sports
                                • NBA
                                • NFL
                                • College Football
                                • MLB
                                • NHL
                              • Gaming
                                • Esports
                                • Apex Legends
                                • Battlefield
                                • GTA
                                • Call of Duty
                                • Fortnite
                                • Cosplay
                                • CS:GO
                                • FIFA
                                • Genshin Impact
                                • Guides & Tips
                              • Tech
                                • Work Life
                                • Science
                                • Apps
                                • Mobile
                                • Gadgets
                                • Digital Marketing
                                • How To
                                • PC & Mobile
                                • Blockchain
                                • NFT
                              • Entertainment
                                • Biography
                                • TV & Movies
                                • Anime
                                • Quotes
                                • History
                              • Relationship
                              • Women
                              • Animals
                              • Luxury
                                • Billionaires
                                • Leaders
                                • Cars & Bikes
                                • Jets
                                • NCAA
                                • UFC
                                • Culture
                                • Homes
                                • Hotels
                                • Interiors
                                • Formula 1

                              © 2018-22 Gud Story