5 exercices simples pour muscler son périnée (et dire adieu aux petites fuites)

5 simple exercises to build your perineum (and say goodbye to small leaks)

We don't talk about it often, but the perineum is a bit of our super important hidden muscle. After a pregnancy, with age or even for no particular reason, it can lose tone ... And there, hello little leaks, especially when you sneeze or laugh a little too strong.

But the good news is that this muscle too can strengthen! Just devote a few minutes a day. Here are 5 effective exercises (and accessible to all) to regain control of smoothly.

 

1.    Kegel's contractions - a great classic

 

We no longer present this exercise, but it remains super effective.

How to do it?

  • Install comfortably, elongated or seated.
  • Contract your perineum as if you were trying to hold back to the toilet.
  • Hold the contraction for 5 seconds, releases 5 seconds.
  • Repeats 10 times.

You can do this 2 or 3 times a day, discreetly, even in the office!

Reminder : avoids contracting abs or buttocks, it is the perineum that we work.

 

2.    Deep breathing + perineum committed = winning combo

 

The link between breathing and perineum is super powerful, and often underestimated!

How to do it?

  • Inspire deeply by swelling the belly.
  • During the expiration, contract your perineum as if you had an elevator.
  • Release at the next inspiration.
  • Repeat for 10 breaths.

This exercise is great to anchor, relax, and work the perineum gently.

 

3.    The bridge (also called "bridge")

 

In addition to strengthening the perineum, it makes the buttocks work, two in one.

How to do it?

  • Lie on your back, folded knees, flat feet.
  • Contracts the perineum + the glutes, and gently lifts the hips.
  • Keep the position for 5 seconds, then descend.
  • Do 10 rehearsals.

Ideal upon waking or after a short stretching session!

 

4.    Hypopressive abs - sweet but powerful

 

Forget Crunchs! These are much more perinendly.

How to do it?

  • Sitting or elongated, back straight.
  • Exhale thoroughly, then fits your stomach (as if your navel wanted to touch your column).
  • Please without breathing for 5 to 10 seconds, then releases.
  • Repeats 5 times.

Result: a flatter belly and a preserved perineum.

 

5.    The perineum version squat

 

Yes, even squats can make the perineum work (yes, yes!)

How to do it?

  • Standing, feet apart at the width of the pelvis.
  • Fold your knees as if you were going to sit on an invisible chair.
  • Contract your perineum by descending, releases gently going up.
  • Repeats 10 times.

You engage full of muscles at the same time: guaranteed efficiency.

 

In summary:

The perineum is like any muscle: the more it is, the more solid it is.
With a little regularity (and patience), you will see a real difference: less leaks, more comfort ... and a small boost of bonus. Do not hesitate to talk to a midwife or a physiotherapist specializing in perineal rehabilitation for personalized support.

And if there are still a few small "accidents", do not panic: at Love & Green, we thought of you with healthier, sweet and effective protections, like our protective Or towels for urinary leaks, with a veil in contact with the skin of natural origin. 🌿

Leave a comment

All comments are moderated before being published.

This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.