7. The Butterfly
This one is yoga, but it’s a great addition to your workout routine. Not only does the butterfly position help to sleep better, but it also helps to promote your pelvic floor health. So do it right before bedtime to get the best of both worlds!
To perform the Butterfly exercise, start by sitting on a chair with your feet flat on the ground and knees slightly apart. Place your hands on your inner thighs near your knees. Use your pelvic floor muscles to lift and squeeze your vaginal muscles as though you’re trying to lift the chair. Hold the contraction for 3-5 seconds before slowly releasing. Repeat the exercise for 10-15 repetitions three times per day.
This exercise specifically targets the deeper muscles of the pelvic floor and adds an extra challenge by engaging the adductor muscles, which are responsible for bringing the thighs together. The dynamic movement of the exercise also engages the muscles more effectively, making it an excellent addition to any pelvic floor strengthening routine.