The Yoga Squat – Pelvic Floor Strengthener

Fitness tip by Jackie Scorzetti

We all know the benefits of Kegel exercises for strengthening the muscles of the pelvic floor. These muscles, if properly and routinely strengthened during pregnancy, will make for a smoother labor and delivery, as well as post-partum recovery. When used to supplement Kegel exercises, this specialized squat not only targets the same muscles that support a strong pelvic floor, but offers the added benefit of sculpting the glutes, hamstrings and quadriceps. It also helps to open the pelvic outlet to allow more room for your baby to descend.

How to Do It:

  • Pelvic-Floor-Strengthener-1
  • Pelvic-Floor-Strengthener-2

Stand with feet slightly wider than hip width apart. With arms long and straight, hold dumbbells (optional) together in front of your body (Fig A). Slowly and steadily lower your butt down as low as you can go while keeping your chest lifted and arms straight. Support your weight in your heels and touch your dumbbells to the floor (Fig B). Stay in the squat for up to 5 breaths. Contract your pelvic muscles and, pressing down with your heels and lifting your chest, slowly rise up out of your squat back to starting position.

Always consult a qualified medical professional before beginning any exercise program or nutritional program. All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. Any content or information provided by this Website is for informational and educational purposes only and any use or reliance thereof is solely at your own risk.

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