Kegel Exercises

There are two incredibly simple to perform exercises to strengthen the pelvic floor. They are known as "kegel exercises". Used daily, the combination of these two exercises will help to strengthen your pelvic floor muscles, and may even improve them beyond your wildest expectations!

Successful graduates of pelvic training school have reported stronger pelvic muscles, and improved vaginal sensation during intercourse. This can also result in much improved orgasms due to a greater ability to contract muscles during the involuntary spasm that takes place during a climax.

So what are the first steps towards toning your pelvic floor muscles?

Identify Your Pelvic Floor

Before you start, it's a good idea to identify the set of muscles you are going to be exercising, as its easy to accidently bring unrelated muscles into play when trying to exercise the pelvic floor. When you exercise your pelvic floor make sure that you Do Not: -

*  Pull in your stomach
*  Tighten your bum muscles
*  Hold your breath
*  Squeeze your legs together

A really simple way to identify the pelvic floor muscles is in the loo. Next time you have to answer a call of nature, try to stop urinating mid-flow. The muscles you have to flex to stop urinating are your pelvic floor muscles.

To flex your muscles, simply tighten the muscles around your bottom, urethra, and, vagina. Lift yourself up inside as if you are trying to stop urine flow and escape of wind at the same time.

If you are having problems identifying your pelvic floor muscles and are unsure if you are performing this exercise properly, try the following. When you are in the bath, gently place one or two fingers in your vagina and flex your pelvic floor muscles as described above. If you are performing the exercise correctly you should feel a gentle squeeze on your fingers.

If you are more comfortable, these exercises can be done lying down. However once you have built up confidence, the beauty of this routine is that it can be done pretty much anywhere. On the bus, in the shower, on the phone… whatever suits your busy lifestyle!

Slow Kegels

This exercise will improve the length of time you can consciously hold your pelvic floor muscles for, and improve overall muscle strength.

*  Breathe in. As you breathe out, slowly clench your pelvic muscles up as far as you are able and hold them for 5 seconds whilst continuing to breathe normally. Slowly release the muscles until all the tension has dissipated.

*  Repeat this process 4 or 5 times, and gradually build up the length of time you clench your muscles to 10 seconds. As your muscle tone improves, you should also be able to slowly increase the number of repetitions for better results.

Fast Kegels

Fast kegels are performed in the same way as the method above. The only difference is that you clench your muscles quickly and let go quickly. Rest for at least 3 seconds between repetitions, and repeat up to 10 times.

How Long Do I Have To Exercise My Pelvic Floor Muscles?

This can depend on the degree of weakness suffering, or how much you wish to improve the tone of your muscles. As a guideline, you should aim to start of your routine with 50 repetitions per day. With time you should be able to build the number of repetitions up to around 120 per day.

If you've had problems with urine leakage, you should continue to perform the exercises to ensure these symptoms don't recur. If you want to check the progress of the exercises, try stopping urination mid-flow (not first thing in the morning).

See Also: -


Where to Buy Pelvic Floor Exercisers

- Some companies have developed solutions for women who find it difficult to follow the above exercises, or who have difficulties in locating the correct muscles to exercise.

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