Standing in line is an excellent opportunity to exercise the pelvic floor. We know we are only as strong as our weakest link, and for many women, it’s our pelvic floor. So why not use this opportunity to get stronger!!

The following pelvic floor exercises can be done while you wait in line. Here’s how to get the right technique.

Stand comfortably with an upright posture, breathe normally and on exhalation squeeze the muscles around your bladder and anus. Imagine you are trying to stop yourself from passing urine and passing wind at the same time.

The feeling is a slight squeeze and lift around your front and back passage. While holding the contraction, try to avoid holding your breath, squeezing your legs together or tightening your buttocks.

It may take some time and practice to feel the pelvic floor muscles working. If you are worried about your ability to activate the pelvic floor muscles, I recommend you see a health care professional to eliminate any possible dysfunction.

Here are 2 exercises you can try while you wait in line or any time at home:

  1. Endurance hold: Engage and lift your pelvic floor, hold for 3-4 seconds then relax. Repeat 8-10 rounds. Slowly build-up and increase the hold by 1 or 2 seconds each day.
  2. Power Lifts: Engage your pelvic floor quickly and strongly, then relax, repeat with no rest in between. Aim for 10 power contractions, or as many as you can up to 10, then rest.

Adding functional movements like; squats, lunges and push-ups will integrate and strengthen the pelvic floor for every day health and fitness. 

Get started with daily exercise with our WELLth program, go to the link below for more information and to get your FREE beginner 9 minute cardio, core and strength workout.

Live well with Health and WELLth!  

Written by Anna: Nutritionist and Exercise Coach