Squats: Squats are a great holistic exercise because they engage many muscles at once. To do a body-weight squat, stand with your feet shoulder-width apart, then slowly bend your knees, dropping your hips and glutes down and back, keeping your back straight, as if you’re sitting down on a chair. (You can place your hands on your hips or stretch them out in front of you for balance.) Bend your knees until your thighs are parallel with the floor, then return to an upright position. Repeat 10 times, up to three times per day.
Reduces the chances of pelvic organ prolapse. Pelvic organ prolapse is a health condition in which the pelvic floor muscles are so weak that they can’t support the pelvic organs (bladder, cervix, uterus, and rectum). During a pelvic organ prolapse, one or more of the pelvic organs falls down into the vagina, creating a bulge. Since pelvic floor exercises strengthen the pelvic muscles, they can help prevent the muscles from becoming too weak and allowing prolapse.
Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife and more.