Pelvic floor muscles are a group of muscular tissues that extend like a supportive network at the bottom of the body, maintaining the position of vital organs such as the bladder, uterus, and rectum. These muscles are not only responsible for controlling excretion but also play an important role in supporting the back, improving balance, and assisting in daily activities.

A report published on the Health website explained that when these muscles weaken, annoying symptoms may appear such as urine or gas leakage, pain during intimacy, or a feeling of heaviness in the pelvic area. The good news is that strengthening them is possible and easy if regular and correct exercises are followed.

The most famous exercises rely on contracting the pelvic muscles as if trying to stop urine flow, then slowly relaxing them. This exercise is repeated several times throughout the day to improve muscle strength over time.

This movement strengthens the muscles surrounding the pelvis, providing additional support. It involves slowly squatting down and then returning to standing while keeping the back straight.

Performed by lying on the back with knees bent, then lifting the pelvis slightly while tightening the abdomen. This movement helps improve physical stability and supports the spine.

Benefits of regular practice include reducing urine or stool leakage, decreasing lower back and pelvic pain, enhancing physical stability and structural support, improving sexual health and intimacy quality, and speeding recovery after childbirth or surgeries.

The best way to locate these muscles is by trying to hold in gas or stop urination midway, but without making this a daily habit, as frequent stopping during urination may harm the bladder. Once identified, you can focus on them during exercises for maximum benefit.

Excessive exercises may lead to muscle fatigue and worsen symptoms instead of improving them. Therefore, it is important to start with few repetitions and gradually increase them, with adequate rest between sessions, and monitor any signs of fatigue or pain.

Special target groups include men after prostate surgeries and people with poor control over excretion.