There is ONE exercise that makes an incredible impact on strengthening the pelvic floor, it’s the deep squat.
Think about the last time you got low…like real low. Has it been since the college bar dance floor in your 20’s? Or your cousin’s wedding 10 years ago?
It’s time to get back in the groove! Western civilization is all about sitting in desk chairs, cars, and the recliner. Meanwhile, our muscles and joints are getting stiffer with every seat we take.
The Deep Squat Benefits
Getting low, into a deep squat position, is super beneficial for human body movement and function. Moving this way helps keep our pelvic floor strong & supple, aids in digestion, and strengthens our legs & glutes while providing optimal hip mobility.
In fact, the deep squat is the hottest pre-natal exercise out there because it’s so great for pelvic floor!
Remember as with all exercises, it’s important to first learn to communicate with the pelvic floor using isolated exercises and then integrate the recruitment of the pelvic floor into this deep squat exercise.
How to Deep Squat for Beginners
In this image, I am in a deep yoga squat. If this makes you think, “ouch!” rest assure, I’m not “naturally flexible” and I didn’t get here overnight. It took me around 3 whole years of practice to get here, and some days it still won’t happen!
So start gettin’ down with it now! Add these low squats into your daily exercise routine. If you love getting low, get to it! If you’re new to this whole thing.
Here are a few beginner steps:
- Start with your feet about 2 steps wider than your hips.
- Turn your feet outward.
- Squat down slowly, stopping when your body tells you to.
- You might find it helpful to hold on to something low and sturdy: a doorframe, a tree or a bed post.
- Keep your heels down on the floor.
- Try to keep your back straight.
- If you start to feel low enough, you can press your elbows into your thighs to help lengthen the back and open the chest.
- Hold the post for 3-5 breaths.
- (Learn why you MUST BREATHE in this exercise here.)
- Stand up & repeat 3 times.
Listen to your body.
Like I said, it took me 3 years to get this low and I’m still working on finding better form. Don’t push past your limits and go where your body is able while while continuing to practice daily.
Enjoy all of the benefits of human movement!
7-Minute Pelvic Floor Workout
Here is a FREE 7-Minute Pelvic Floor Workout so that you can make your pelvic floor health a priority in your busy day! Since this is a super quick workout, checkout my blog post on Pelvic Floor to learn more detail on who should be doing this exercise, how to do it properly, and great biofeedback/imagery techniques.