How Can I Tighten My Pelvic Floor Muscles Fast? | Healthystripe
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How can I tighten my pelvic floor muscles fast?

HealthyStripe's Editorial Team
11 September 2023

Kegel exercises are one of the best remedies for tightening pelvic muscles. However, it may take up to 12 weeks to show any significant change. Here are a few other exercises that might help.

Bird dog

Take a mat and get on your hands and knees.

You should place your hands shoulder-width apart and your knees under your hips.

Pull your belly button toward your spine while keeping your back parallel to the floor.

While straightening your left leg, extend your right arm forward. 

Return to your starting position after holding for 2-4 seconds. 

This should be repeated 8-10 times.

Then do the same on the other side.

Do 3-4 sets.


Stand with feet slightly pointing outwards, approximately shoulder width apart

Make sure your spine is neutral and your core is tight.

Lower your torso by bending your knees and pushing your hips back. 

Return to the starting position after 2 seconds.

Three sets of 10 repetitions each.

Glute bridge

Put your hands by your side, knees bent, and feet shoulder-width apart on the floor on your back.

Your lower back should be pushed into the ground as you tighten your abdominals and buttocks.

You should raise your hips so that your shoulders meet your knees in a straight line.

Your belly button should be pulled toward your spine as you squeeze your abs. 

Place your hand on your knee and hold it for a few seconds before returning to your starting position.

Repeat 10 times for 3 sets.

Half-kneeling hip flexor stretch

Start by getting into a lunge position with one knee on the ground.

Bend your knees at 90 degrees, and push your pelvis forwards.

Lean forward to feel the stretch in the inner part of your leg

Hold for 20-30 seconds and switch legs.

Repeat 10 times for 3 sets.

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