5 DAILY INDOOR EXERCISES TO BUILD A STRONG PELVIC MUSCLE

‎5 DAILY INDOOR EXERCISES TO BUILD A STRONG PELVIC MUSCLE

‎1. KEGEL EXERCISES

‎How to do it:

‎-Tighten the muscles you’d use to stop urine flow

‎-Hold for 5 seconds, relax for 5 seconds

‎-Repeat 10–15 times, 2–3 sets daily

‎2. GLUTE BRIDGES-

‎How to do it:

‎-Lie on your back, knees bent, feet flat

‎-Lift hips upward while squeezing pelvic and glute muscles

‎-Hold 3–5 seconds, lower slowly

‎3. SQUATS 

‎How to do it:

‎-Stand with feet shoulder-width apart

‎-Lower your body as if sitting on a chair

‎-Squeeze pelvic muscles as you rise

‎-Perform 10–15 reps, 2–3 sets

‎4. PELVIC TILTS 

‎How to do it:

‎-Lie on your back with knees bent

‎-Tighten abs and tilt pelvis upward

‎-Hold 5 seconds, relax

‎-Repeat 10–15 times

‎5. DEEP BELLY BREATHING WITH PELVIC ACTIVATION 

‎How to do it:

‎-Sit or lie comfortably

‎-Inhale deeply through your nose

‎-Exhale slowly while gently tightening pelvic muscles

‎-Repeat for 5–10 minutes daily

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