{"id":9396,"date":"2024-05-15T08:19:59","date_gmt":"2024-05-15T05:19:59","guid":{"rendered":"https:\/\/www.light-recipes.top\/?p=9396"},"modified":"2024-05-15T08:19:59","modified_gmt":"2024-05-15T05:19:59","slug":"doctors-advice-for-the-ladies-5-top-exercises-for-the-pelvic-floor","status":"publish","type":"post","link":"https:\/\/www.light-recipes.top\/?p=9396","title":{"rendered":"Doctor&#8217;s advice for the ladies: 5 top exercises for the pelvic floor"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Today we are going to share with you useful medical advice provided by medical experts aimed at keeping the pelvic floor in optimal condition.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Life after 30 can be extremely fulfilling, and with the right exercises, you can strengthen your pelvic floor and improve your quality of life.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this material, we will look at five of the most effective exercises&nbsp;&nbsp;that you can practice at home&nbsp;&nbsp;recommended by doctors that focus on the pelvic floor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The pelvic floor muscles can be strengthened in several ways.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These exercises help maintain the elasticity of the bladder muscles and reduce the risk of leaking urine during incontinence.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Exercise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lie on your back and place your arms next to your body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bend your legs and lift them off the ground so that your knees form a right angle.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEg5yoRaGQyY2cSQrW5gxeKvRYPpXuJ7T8NeaZpgB_ktWlSl3P9O7pK2WORsPydiMw_IRsxqIcq6HsRAAhjFAtAjm6Pv46jwDh_ODJqihVLEz3hUzcZs3SYkszNJriU7zRcufPahT_XWAAAb7_Ax86lnLmrAVAsZMyMCusiU74qlaWXA3qd0QNil4bDDrPA\/w320-h168-rw\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-1.webp\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEg5yoRaGQyY2cSQrW5gxeKvRYPpXuJ7T8NeaZpgB_ktWlSl3P9O7pK2WORsPydiMw_IRsxqIcq6HsRAAhjFAtAjm6Pv46jwDh_ODJqihVLEz3hUzcZs3SYkszNJriU7zRcufPahT_XWAAAb7_Ax86lnLmrAVAsZMyMCusiU74qlaWXA3qd0QNil4bDDrPA\/s1536\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-1.webp\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alternately spread one leg and then the other.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgw9-ycrGXP4XSGw9c3KttaNG8jDi2ijuaOw_1kOrbvmmWXUr4gaBl2hdwmde2PTrkPCTCk7ATFdse1LTbtCNHzQipS8wPYX-4GA7iFviQgyBB8pmHNnxQPkn_PDAA0Pd-DOyBdyv20mMeToo7OZbtMLR-godOfVq1DGJ0bKB-5S06AWlC4hyphenhyphenNgjkTrImI\/w320-h195-rw\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-1-1.webp\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgw9-ycrGXP4XSGw9c3KttaNG8jDi2ijuaOw_1kOrbvmmWXUr4gaBl2hdwmde2PTrkPCTCk7ATFdse1LTbtCNHzQipS8wPYX-4GA7iFviQgyBB8pmHNnxQPkn_PDAA0Pd-DOyBdyv20mMeToo7OZbtMLR-godOfVq1DGJ0bKB-5S06AWlC4hyphenhyphenNgjkTrImI\/s1393\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-1-1.webp\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Return to starting position and always switch legs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat for 45 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now rest for 10 seconds and move on to the next exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Exercise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remain lying on your back, this time bring your legs together and push your hips out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Press your elbows into the ground and lift your pelvis as high off the ground as possible.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgBWVAXY0haxRZ2VHbnu5dpNuHvd8UgHrNXbG-2GHJYsj1qEVKEwzXhv4SVM-IGKVJZeh7Jr2DqxYT1Ui34Yj2JBk1CiFu9iBwFZb1b3_WvGE-JtsEr4XIan_olzQpRVdEDIVuV67S7EcSYq8CRnJbhkBa-kTrfLi0vkszhOGZaFGZ35NkfOGo5YCrGtWs\/w320-h168-rw\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-2.webp\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgBWVAXY0haxRZ2VHbnu5dpNuHvd8UgHrNXbG-2GHJYsj1qEVKEwzXhv4SVM-IGKVJZeh7Jr2DqxYT1Ui34Yj2JBk1CiFu9iBwFZb1b3_WvGE-JtsEr4XIan_olzQpRVdEDIVuV67S7EcSYq8CRnJbhkBa-kTrfLi0vkszhOGZaFGZ35NkfOGo5YCrGtWs\/s1518\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-2.webp\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat for 45 seconds.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rest for 10 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Exercise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Also perform this exercise in a lying position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bend your legs at the knees, and the torso and head are on the ground, arms by the body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Raise the pelvis as high as possible, hold and pull the hands back behind the head.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgZsjhuR23ykgProYF96pajwkfTegVfdymrkif-bc_bctcu_lF8rjIOWtLlQjMUCcrSUwnYEnvqHt0WFUw722AekQvr5qStrkJGyyu16UL76L7UfyJiPoYYNu-vQ4uqXnzjmgYOr2lBrw7BZiNIZIF9R4jNZm-acp9XWNY6ZdY4ZOCSiUVdprIUqOPA41U\/w320-h184-rw\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-3.webp\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgZsjhuR23ykgProYF96pajwkfTegVfdymrkif-bc_bctcu_lF8rjIOWtLlQjMUCcrSUwnYEnvqHt0WFUw722AekQvr5qStrkJGyyu16UL76L7UfyJiPoYYNu-vQ4uqXnzjmgYOr2lBrw7BZiNIZIF9R4jNZm-acp9XWNY6ZdY4ZOCSiUVdprIUqOPA41U\/s1432\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-3.webp\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then bring them back to the ground next to the body and lower the pelvis.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat for 45 seconds and rest for 10 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Exercise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remain in a lying position as in the previous exercise, but extend your legs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Place your feet on the ground and start taking small steps closer to your torso.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then alternately extend one leg, then the other, over the mat.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgFsmDxzBG8-0rQKx4P6hJ-jnwrBsJNR8cTbL1HwyWI4x1yUwWo5q7sALu9u6HGL3xwy44KpV77DFkaQvX3Xeglq7MbFBoAqkljWtD_xemwfn3E16_iCJQ0NpdTJZThzG1KrdZpfvcGsCyBU_xNQ3Xdsx3Nnb81tMOug30TCMwoX4U5VSFWCI5V73so-ns\/w320-h182-rw\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-4.webp\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgFsmDxzBG8-0rQKx4P6hJ-jnwrBsJNR8cTbL1HwyWI4x1yUwWo5q7sALu9u6HGL3xwy44KpV77DFkaQvX3Xeglq7MbFBoAqkljWtD_xemwfn3E16_iCJQ0NpdTJZThzG1KrdZpfvcGsCyBU_xNQ3Xdsx3Nnb81tMOug30TCMwoX4U5VSFWCI5V73so-ns\/s1466\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-4.webp\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then return to the starting position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat for 45 seconds and rest for 10 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Exercise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now stand on all fours.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At a pace, repeat the cat&#8217;s back &#8211; first contract the abdomen and pull the chin to the chest, then arch the lower back and pull the head back slightly.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgjJCjWhVsUXbwykNYL81wV0dBK2mFHb0i7INEeiWKEEFuJKFi8MIYbpEjgs3UeRFmnodOaNgxL7KDpraaQCHMwKTklzFWEAYTID7LLQw-8IkK24J1-NmleoDyPTaXSSTbZudNFoGfm43Om00DN-b-rO5WtLqZb5ZkW-Jw9DqP8KYxA6kxTgr_ozw6fLlw\/w320-h168-rw\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-5.webp\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgjJCjWhVsUXbwykNYL81wV0dBK2mFHb0i7INEeiWKEEFuJKFi8MIYbpEjgs3UeRFmnodOaNgxL7KDpraaQCHMwKTklzFWEAYTID7LLQw-8IkK24J1-NmleoDyPTaXSSTbZudNFoGfm43Om00DN-b-rO5WtLqZb5ZkW-Jw9DqP8KYxA6kxTgr_ozw6fLlw\/s1314\/%D0%B8%D0%BD%D0%BA%D0%BE%D0%BD%D1%82%D0%B8%D0%BD%D0%B5%D0%BD%D1%86%D0%B8%D1%8F-%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-5.webp\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat for 45 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ready.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In conclusion, the health and well-being of the pelvic floor is fundamental to every woman&#8217;s quality of life.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After 30 years, medical advice and suggested exercises are a valuable resource for maintaining a healthy pelvic floor and preventing various problems.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practicing the recommended exercises not only strengthens the muscles, but also improves the general state of health. Let every lady invest time in herself and in her health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Follow these recommendations from YouTube channel\u00a0Body Now\u00a0to work out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>You can watch the entire exercise in the attached video.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Much health!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today we are going to share with you useful medical advice provided by medical experts aimed at keeping the pelvic floor in optimal condition.&nbsp; Life after 30 can be extremely fulfilling, and with the right exercises, you can strengthen your pelvic floor and improve your quality of life.&nbsp; In this material, we will look at [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":9397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-9396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advices"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Doctor&#039;s advice for the ladies: 5 top exercises for the pelvic floor - Light Recipes<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.light-recipes.top\/?p=9396\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Doctor&#039;s advice for the ladies: 5 top exercises for the pelvic floor - Light Recipes\" \/>\n<meta property=\"og:description\" content=\"Today we are going to share with you useful medical advice provided by medical experts aimed at keeping the pelvic floor in optimal condition.&nbsp; 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