9. Squat
Squats work to engage the muscles in the lower body, including the glutes, thighs, and pelvic floor. This makes them an excellent choice for strengthening the pelvic floor muscles, which can help to prevent or alleviate issues like urinary incontinence, pelvic organ prolapse, and sexual dysfunction.
To perform a squat, stand with your feet hip-width apart and your toes pointed slightly outward. Lower your body down as if you are sitting back into a chair, keeping your knees over your ankles and your back straight. As you rise back up to standing, engage your pelvic floor muscles by imagining that you are lifting them up and inward.
It’s important to maintain proper form when performing squats to ensure that you are engaging the correct muscles and avoiding injury. Be sure to keep your knees over your ankles, avoid letting your knees cave in, and keep your weight in your heels.