Strengthen Your Pelvic Floor Workout

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Bridge Squeeze


Lie on your back with knees bent and feet flat. Place a soft ball or pillow between your knees and draw your abdominals in. Inhale, then exhale as you tighten your buttocks and lift your hips until your body forms a straight line (shown). Squeeze the ball for 2 counts as you do a Kegel, then lower hips. Do 10 times; work up to 3 sets of 10. Benefit: Tones abdominals.

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Leg Extension


Get down on your hands and knees, wrists directly under your shoulders. Draw your abdominals up and in. Inhale, then exhale as you slowly extend your right leg straight back (shown). Hold for 2 counts as you do a Kegel. Keep your body still as you bring your right leg back to the starting position. Switch legs and repeat. Do 10 times on each side, working up to 3 sets of 10. Benefit: Strengthens the transverse abdominis, the deepest abdominal muscle.

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Heel Squeeze


Lie face down, resting your forehead on your hands, knees shoulder-width apart. Bend your knees so your feet are approximately 12 inches from the floor. Turn your toes out and bring your heels together (shown). Squeeze your buttocks as you press your heels together and do a Kegel. Hold for 2 counts, breathing normally, then release. Do 10 times; work up to 3 sets of 10. Benefit: Strengthens glutes and deep hip muscles.

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