Enhance stability and comfort through gentle pelvic floor exercises

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Key facts about pelvic floor exercises

Strong muscles and good control are not only built in the gym. Many vital functions rely on deep muscles, including those of the pelvic floor. Over time, these muscles may lose tone, which can influence overall comfort and stability. Pelvic floor exercises are an accessible practice that can be done at home without any special equipment. Just 10 minutes a day can improve stability in the lower body, enhance coordination, and promote a sense of ease in movement.

Kegel exercises: building a stable foundation

Although often overlooked, the pelvic floor muscles play a crucial role in maintaining lower-body support. Kegel exercises are a straightforward way to keep these deep muscles active.

The technique involves gently contracting and relaxing muscles that are naturally engaged when pausing urination. Start with 5 seconds of contraction followed by 5 seconds of relaxation, gradually extending the duration as comfort increases. These exercises are convenient and can be performed anywhere—at home, on a commute, or even outdoors.

Exercises for daily practice

Basic pelvic contractions

Gently tighten the muscles in the lower pelvic area as if you are holding in a small movement, keep for a few seconds, then release slowly. Repeat multiple times, focusing on controlled breathing.

Hip lifts while lying down

Lie on your back with knees bent, lift the hips smoothly until the body forms a straight line from shoulders to knees, hold briefly, then lower gently. Perform several repetitions in 2–3 sets.

Seated pelvic tilts

While sitting, gently rock the pelvis forward and backward to engage the deep muscles. This helps improve core stability and posture throughout the day.

Standing pelvis rotations

Stand with feet shoulder-width apart and rotate the hips in slow, circular movements, alternating directions. This movement promotes flexibility and strengthens the lower body.

Nutrition and natural support

Maintaining joint comfort and muscle health requires not only activity but also mindful nutrition. Adequate hydration, a balanced intake of nutrients, and including foods rich in collagen, omega-3 fatty acids, and antioxidants are all beneficial.

Plant-based extracts, such as pumpkin seeds or supportive herbs

Supplements with zinc, magnesium, and vitamin D

Herbal teas or infusions, like horsetail or nettle root

Omega-3 sources to support joint and cardiovascular health

Popular strategies for maintaining strength and balance

- Daily physical activity: exercises for the pelvic area, back, and legs - Nutritious diet: emphasize vegetables, seeds, and nuts - Rest and recovery: ensure quality sleep and stress management - Gentle external support: stretching, warm baths, and self-massage

Martina Novakova

A professional approach to supporting the body begins with personalized recommendations. Our certified nutritionist Martina Novakova helps people integrate natural support options and balanced nutrition into their daily lives. She focuses on practical strategies that complement gentle exercise, helping to improve comfort, stability, and overall well-being. Her advice is based on observations of how lifestyle, physical activity, and nutrition influence each other. Combining this knowledge, Martina helps create simple and realistic programs that can be maintained regularly, allowing you to feel more energy and confidence every day.

FAQ

Short, consistent daily practice is ideal, but starting with a few minutes and increasing over time is effective.

Exercises for pelvic health can be started anytime for improved stability and comfort.

When chosen responsibly and incorporated moderately, natural ingredients can support your routine safely.

A nutritionist can provide guidance on creating personalized routines and dietary choices that complement your exercises.