11. Clamshell
Clamshell is a simple yet effective exercise that can help women strengthen their pelvic floor muscles. To perform the clamshell exercise, lie on your side with your legs bent at a 90-degree angle. Your heels should be in line with your hips, and your head should be resting on your arm.
Engage your pelvic floor muscles by imagining that you are trying to stop the flow of urine. Keep your feet together and lift your top knee while keeping your heels touching. Hold for a few seconds, then slowly lower your knee back down. Repeat on the other side.
The clamshell exercise can be modified to make it more challenging by using resistance bands or ankle weights. To make it easier, you can perform the exercise without any resistance or support. It’s important to perform the exercise correctly and to avoid any straining or discomfort in the back or hip area.