As we age, our bodies inevitably change and often not in the way we’d prefer. One such change occurs in the pelvic region, particularly in women. The strength of the pelvic muscles can decrease due to various reasons such as aging, childbirth, surgery, or chronic health conditions. This weakening can lead to several issues, including incontinence and reduced sexual satisfaction. However, certain targeted exercises can help strengthen these muscles, improving quality of life. In this article, we will explore what specific exercises can strengthen pelvic muscles in aged women.
Kegel Exercises
Kegel exercises are one of the most widely recommended workouts for strengthening the pelvic muscles. Named after Dr. Arnold Kegel who introduced them, these exercises target the muscles that support your uterus, bladder, small intestine, and rectum.
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To perform Kegel exercises, first, you need to locate your pelvic muscles. These are the muscles you use to stop urinating midstream. Once you’ve identified these muscles, tighten them and hold for a count of five, then relax for a count of five. It’s recommended to do these exercises in sets of 10, three times a day.
While these exercises might seem simple, many people perform them incorrectly by involving their abdominal, thigh, or buttock muscles. So, when you’re doing your Kegel exercises, make sure you’re focusing solely on your pelvic muscles.
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Pilates
Pilates is another effective way to strengthen pelvic muscles. This low-impact flexibility, muscular strength, and endurance movement focuses on the core, which includes your pelvic muscles.
Pilates workouts strengthen the entire body, giving special attention to alignment, balance and control. However, certain Pilates exercises specifically target the pelvic muscles. One such exercise is the ‘Pelvic Curl’. To perform this exercise, lie on your back with your feet hip-width apart. Slowly roll your spine off the floor, starting with your tailbone, then gradually lower down one vertebra at a time. This exercise helps to engage and strengthen your pelvic muscles.
Pilates can be done with a certified instructor in sessions tailored to your abilities and needs. Remember to always inform your instructor about your intention to strengthen your pelvic muscles so that they can guide you properly.
Yoga
Yoga is not just a practice for the mind and soul, but for the body as well. Certain yoga poses can help to strengthen the pelvic muscles.
In particular, the ‘Bridge Pose’ and the ‘Chair Pose’ are two yoga exercises that target the pelvic area. The Bridge Pose involves lying on your back with your knees bent and your feet on the ground. You then lift your hips while keeping your feet and shoulders on the floor. The Chair Pose, on the other hand, is performed by standing straight and then bending your knees as if you’re sitting on an invisible chair. Both these poses can be held for several breaths and repeated multiple times.
These yoga poses not only help to strengthen your pelvic muscles but also improve your overall flexibility and balance. However, ensure that you perform these exercises under the supervision of a trained yoga instructor to avoid any injuries.
Squats
Squats are another great way to strengthen the pelvic muscles. This popular lower-body workout targets several muscles groups, including the thighs, hips, buttocks, and, of course, the pelvic muscles.
To perform a squat, stand with your feet hip-width apart and your toes pointing forward. Lower your body as if you’re sitting in a chair, keeping your back straight and your knees over your feet. Then, return to the standing position. You can start with a few repetitions and gradually increase the number as your strength improves.
While squats are highly effective, improper technique can lead to injuries. Therefore, it’s crucial to learn the correct form, preferably under the supervision of a trained professional.
Water-based Exercises
Lastly, water-based exercises, often referred to as aquatic or hydrotherapy exercises, are particularly beneficial for older women. The buoyancy of the water supports the body’s weight, which reduces stress on the joints and makes it easier to move.
Water walking, leg lifts, and other gentle movements in the water can strengthen the pelvic muscles. Aquatic exercises have been shown to not only increase strength but also improve balance and coordination.
To make the most of water-based exercises, consider joining a class or hiring a certified aquatic fitness instructor. They can guide you through the movements and ensure you’re performing them correctly for maximum benefits.
Strengthening the pelvic muscles in aged women should be a priority in women’s health. Incorporating exercises such as Kegels, Pilates, Yoga, squats, and water-based exercises can help to improve not only the strength of these muscles but also overall health and wellbeing. Remember, it’s never too late to start exercising. However, always consult with a health professional before starting any new exercise regimen.
Aerobic Exercises
Aerobic exercises, also known as cardiovascular training, are an essential part of any exercise program, including those intent on improving pelvic strength. These type of workouts increase heart rate and breathing, which in turn improves overall muscular strength and endurance.
While aerobic exercises are great for the entire body, there are specific moves that can help strengthen pelvic muscles. One such move is the ‘Marching in Place’. To do this, stand straight, lift your knees one at a time as if you’re marching, and engage your pelvic muscles each time you lift your knee.
Another effective aerobic exercise is ‘Step Touch’. To perform this, step to the right with your right foot, bring your left foot to meet it, and repeat this on the other side. This helps to engage and strengthen your pelvic muscles as well as your leg muscles.
Remember, the key to aerobic exercises is to maintain a steady pace that increases your heart rate but doesn’t leave you gasping for breath. Start with shorter durations and gradually increase as your endurance improves. But, always ensure you are performing these exercises with correct form to prevent injuries and maximize benefits.
Tai Chi
Tai Chi is a form of martial arts that is often described as ‘meditation in motion’. It involves slow, controlled movements and deep breaths which can be especially beneficial for aged women looking to strengthen their pelvic muscles.
Tai Chi improves balance, flexibility, and muscle strength, all of which are crucial for a strong pelvic region. It also enhances mental focus and reduces stress, which are beneficial for overall wellness. Certain Tai Chi movements, such as ‘Wave Hands like Clouds’ and ‘Grasp the Peacock’s Tail’, are particularly good at engaging the pelvic muscles.
It’s important to learn Tai Chi under the guidance of a trained professional who can guide you through the movements and alignment. They can also modify the exercises to accommodate your specific needs and physical abilities.
Conclusion
Maintaining pelvic muscle strength is crucial as it plays a significant role in women’s overall health and wellness, especially as they age. Regularly performing the exercises discussed in this article – Kegel exercises, Pilates, Yoga, Squats, Water-based exercises, Aerobic exercises, and Tai Chi – can significantly help in strengthening the pelvic muscles in aged women.
Starting a new exercise regimen can seem daunting, especially for older women. However, the key is to start slowly and gradually increase the intensity and duration as your strength and endurance improves. It’s also important to listen to your body and not push it beyond its limits.
Always remember to consult with your healthcare professional before beginning any new exercise program, especially if you have any health concerns or medical conditions. They can provide guidance and recommendations based on your individual needs and abilities.
In conclusion, it’s never too late to start taking care of your body. Engaging in regular exercise, particularly those targeting the pelvic muscles, can help to improve your quality of life and maintain your independence as you age.