Protect Your Pelvic Floor

Carrying extra weight can weaken your pelvic floor muscles. In addition to losing pounds, you can strengthen the muscles with a series of exercises called Kegels.
  1. Contract your pelvic-floor muscles as if you're trying to stop the flow of urine.
  2. Hold for two seconds, then relax for two seconds. Repeat this sequence of quick contractions 10 times.
  3. Next, contract your pelvic-floor muscles and hold for five to eight seconds. Release for five to eight seconds.
  4. Repeat 10 times. Work up to holding each contraction for 10 seconds.