Alright, muzes, it’s time we talk about something fundamental almost no one talks about—pelvic floor strength. Even though it is one of the most important pieces of our health, it’s often forgotten. Still, strengthening your pelvic floor has incredible benefits for your health.

Your pelvic floor muscles support the bladder, uterus, and rectum, and undergo significant strain during pregnancy and childbirth. For Latina mothers, who may experience unique cultural and familial demands during this period, addressing pelvic floor health is paramount for long-term comfort and functionality.

But don’t worry, we’re bringing you a simple and effective pelvic floor workout you can do almost anywhere and without having to break your entire routine to do so. Also, if you want to check out more amazing advice for moms at any stage, check out Zulay on the Milkin’ It Podcast by emulait.

Kegels

This is perhaps the most famous pelvic floor exercise, but very effective! Begin by isolating the pelvic muscles. Imagine you’re stopping the flow of urine and preventing the passage of gas simultaneously. Holding for 5-10 seconds, then release slowly. Focus on lifting the muscles upward and inward, rather than engaging the abdominal or gluteal muscles. This exercise promotes improved bladder control and supports overall pelvic stability.

Pulses

We recommend playing a little merengue while you do your pelvic floor pulses. Start with a gentle squeeze like you did in the first exercise, then perform rapid, short pulses of the muscles, like if you were dancing merengue. This exercise enhances the responsiveness of the pelvic floor, and helps you retain things like pee when you have to sneeze or cough.

Pelvic Bridge

Lie on your back with knees bent and feet flat on the floor. As you exhale, lift your pelvis off the ground, concurrently engaging the pelvic muscles. Maintain a smooth, controlled movement, ensuring the core muscles are also activated. Slowly lower the pelvis to the starting position. Do this again ten times for three sets. This exercise strengthens both the pelvic muscles and your core. Two in one!

Endurance Training

Like we said earlier, you can do these exercises even when you’re just chilling at home. Try this when you’re reading or watching television. Sustain your pelvic floor contractions and hold. Gradually increase the duration of the holds, aiming for 10 seconds or longer. This exercise builds muscle endurance and helps you maintain them strong and firm.

Rapid Contractions

We like to call this the flamenco flutter, because that’s what it feels like. While laying on your back, bend your knees, feet flat on the floor, and perform rapid small contractions of the pelvic floor. This helps increase muscle fiber and the responsiveness of the pelvic floor.