By Exercise Tips 
Maintaining pelvic health is essential for overall well-being, especially for women. Urologists often recommend specific exercises to strengthen the pelvic floor muscles, improve bladder control, and enhance sexual health. Here are three exercises commonly suggested by the urologist Singapore residents trust specifically for women.
1. Kegel Exercises
Kegels target the pelvic floor muscles, helping to prevent or manage incontinence and improve pelvic support. To perform Kegels, start by identifying the right muscles, such as those you use to stop urination midstream.
Contract these muscles for 5 seconds, then release for 5 seconds. Repeat 10–15 times, gradually increasing the duration and frequency. Kegels can be done discreetly, anywhere and anytime.
2. Bridge Pose
This yoga-inspired exercise strengthens the pelvic floor and surrounding muscles. Lie on your back with your knees bent and feet flat on the ground. Lift your hips toward the ceiling while engaging your core and pelvic muscles. Hold the position for a few seconds before lowering your hips slowly. Repeat this exercise 10–15 times, ensuring controlled movement for maximum effectiveness.
3. Deep Squats
Squats engage the pelvic floor, glutes, and thighs. Stand with your feet shoulder-width apart and lower your body as if sitting in a chair, keeping your back straight. Go as low as comfortable, ensuring your knees don’t extend beyond your toes. Hold for a moment, then rise back up. Perform 10–12 repetitions to improve muscle tone and support.
These exercises are simple yet powerful for enhancing pelvic health. Consistency is key—integrate them into your daily routine for noticeable benefits over time. Always consult with a healthcare provider if you’re experiencing persistent pelvic discomfort or incontinence.
