What are the top three freehand pelvic floor exercises?

Pelvic floor exercises are an important part of maintaining good pelvic health and can help to combat urinary incontinence, pain during sex, prolapse, weak orgasms and more. There are a wide variety of freehand exercises that you can do to strengthen your pelvic floor muscles, tone the area and improve your overall health. Here are the top three freehand pelvic floor exercises that you should add to your workout routine:

Kegels: One of the most well known isometric contraction exercises for strengthening the muscles in your pelvis is kegels. To do this exercise correctly simply contract or tighten your pubococcygeus (PC) muscle as if you were trying to stop urinating mid-stream then hold for 10 seconds before relaxing and repeating 10 times each day. You can also use a hand-held device such as a bluetooth kegel device or ben wa balls for tactile feedback when contracting and releasing these muscles which can increase the effectiveness of this exercise significantly over time.

Squats: Performing squats is not only great for toning up glutes but it’s also fantastic for engaging those deep abdominal core stabilizing muscles down into our pelvic floors too! Make sure when doing them start with feet slightly wider than hip width apart pushing knees out over toes aiming not to go below ninety degrees at knee joint level then drive through heels on way back up again focusing on engaging abdominals and transverse abdominis throughout movement – squeeze those butt cheeks together at top too! Doing 3 sets of 8-10 reps twice per week will really make a difference in no time at all!

Bridges: Another great exercise that really works those deeper core stability ab muscles like our rectus abdominis, tranverse abdominis & internal oblique's along with engaging our impressive glutes & hamstrings is bridges/hip thrusts; Start laying flat on back bend both knees so feet point towards sky hip height apart gently lift bum off ground squeezing underneath gluteal region using power from feet rather than just pushing upwards then slowly release hips back down again open handed - focus mind solely on what parts being used avoiding tension anywhere else (arms legs etc). Aim initially for 3 sets x 10 reps gradually building up over time…You got this!!!