Top 5 Pelvic Floor Exercises for Malaysian Women Health
Maintaining pelvic floor health is essential for women of all ages, especially for those who have gone through pregnancy, childbirth, or menopause. A strong pelvic floor helps prevent urinary incontinence, prevents prolapse of pelvic organs, improves sexual health, and supports core stability.
For Malaysian women leading busy lives—whether juggling work, family, or social commitments—it is essential to find quick, effective ways to support pelvic health. Hence we are sharing with you ladies out there, five simple pelvic floor exercises that can be done discreetly anytime, anywhere:
1. Kegels - The Classic Pelvic Floor Exercise
How to do it:
- Sit or lie down comfortably. Take a deep breath in and slowly blow out the air.
- Tighten your pelvic floor muscles (as if you’re stopping urine flow).
- Hold for 3-5 seconds, then relax for the same duration.
- Repeat 10-15 times, 2-3 sets daily.
Benefits:
- Maintains and improves bladder control
- Enhances postpartum recovery
2. Bridge Pose (For Core & Pelvic Stability)
How to do it:
- Lie on your back with knees bent and feet flat.
- Lift your hips while squeezing your glutes and pelvic floor.
- Hold for 5 seconds, then lower slowly.
- Repeat 10-12 times.
Benefits:
- Strengthens the pelvic muscles and the lower back
- Improves posture and reduces lower back pain
3. Deep Squats - Natural Pelvic Strengthening
How to do it:
- Stand with feet shoulder-width apart.
- Lower into a squat, keeping knees behind toes.
- Engage your pelvic floor as you rise back up.
- Do 10-12 reps.
Benefits:
- Enhances the pelvic floor and leg strength
- Helps with childbirth preparation and recovery
4. Quick Flicks - Fast Contractions for Muscle Reflexes
How to do it:
- Sit or stand comfortably.
- Quickly contract and release your pelvic floor muscles 10 times in a row.
- Rest for 10 seconds, then repeat 3 sets.
Benefits:
- Improves muscle reflexes to prevent leaks when coughing/sneezing
- Great for busy women who need a quick workout
5. Seated Marching (Especially for Office Workers)
How to do it:
- Sit tall in a chair with feet flat.
- Lift one knee slightly while engaging your pelvic floor.
- Lower and switch legs, "marching" for 30 seconds to 1 minute.
Benefits:
- Strengthens the pelvic muscles without having to stand up
- Perfect for women with sedentary jobs
Why Malaysian Women Should Prioritize Pelvic Floor Health?
- Post-pregnancy recovery – Helps heal well after childbirth
- Prevents incontinence – Reduces leaks when laughing or sneezing
- Boosts confidence – Improves intimacy and core strength
Start with 5-10 minutes daily and gradually increase the number. If you experience pain during or even after exercise, please consult your physiotherapist or gynecologist.
💪 Stay strong, ladies! Your health matters.
For any support, please contact the author at Sasi Mina – Programs for the New Mum and Baby
