Two Exercises You Need to Add to your Fitness Routine
1 in 3 women experience stress incontinence — or as Whoopi Goldberg aptly puts it, a “little spritz”— caused by the weakening of pelvic floor muscles due to childbirth, pregnancy, menopause, and other factors. In fact, it was this very problem that inspired our founder, Joanna, to create her first pair of Knixwear — underwear that could stand up to the realities of being a woman and a mother. And yes, while our Leakproof Underwear offer a stylish, comfortable, and washable alternative to bulky disposable pads and liners, it’s important to be aware that stress incontinence can be cured and prevented with the right exercise routine.
There’s no reason to wait to incorporate these into your fitness routine: prevention is the best cure!
Pelvic Clocks: Experts say this exercise improves circulation to the pelvic organs, improves flexibility, and helps stabilize the spine — especially important if you spend much of your day sitting at a computer. We’ll take it!
To warm-up, lie on your back with your knees bent and feet flat on the floor. Imagine a clock on your lower abdomen, with 12 at the bellybutton, 6 at the top of your pubic bone, and hip bones at 9 and 3. While breathing deeply, pull your bellybutton down to the spine, which tilts your “clock” so that the 12 is now moving down to the ground. Move around the clock, hitting every number, until the 12 is again in the lowest position. Repeat this two times before turning the cycle in the opposite direction for two rotations. Try this once a day to keep your pelvis in fighting form.
Kegels: One of our favorites for preventing and treating an overactive bladder, kegel exercises target the muscles of your pelvic floor and are total warriors when it comes to preventing post-pregnancy leaking. They can also increase sexual arousal (never a bad thing).
Locate the muscles you use to stop yourself from urinating. Squeeze them for 3 seconds, then relax for 3 seconds. Make sure you keep the rest of the muscles in your legs and stomach relaxed. Repeat this 10 times, and gradually you should be able to hold a kegel for 10-15 seconds.