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The pelvic floor muscles form a broad sling between your legs from the pubic bone in front to the base of the spine at the back. They help to hold the bladder, womb, and bowel in place and to control the muscles that close the anus, vagina, and urethra. When the pelvic floor muscles are weakened or damaged as the result of childbirth, for example they cannot do this effectively. This can result in stress incontinence, decreased satisfaction during intercourse, and prolapse. Stress incontinence means that you might leak small amounts of urine while coughing, sneezing, laughing, or exercising. Pelvic floor exercises can strengthen these muscles so that they function effectively again. The more you use them, the stronger they will be. Women with strengthened pelvic floor muscles are more likely to be orgasmic and have a more satisfying sex life! Which come on ladies - is the part we are most interested in here! How do I find my pelvic floor muscles?
Imagine that you are trying to stop yourself from passing wind and, at the same time, trying to stop your flow of urine mid-stream. The feeling is one of 'squeeze and lift', closing and drawing up the front and back passages. (When you have practised the exercises for a while, you could also try this during lovemaking, asking your partner whether he can feel the effect.) Of course, that sounds easy enough. But the catch is that you have to squeeze and lift without:
In other words, only your pelvic floor muscles should be working.
Once you can begin to identify the correct muscles try this exercise:
Many women find it easier to take the ‘lift’ up the floors than down. Don’t worry if you find you cannot stop the lift on the way down. It takes practice, and as your pelvic floor gets stronger, you will find that your control increases as well. If you're unsure whether you are doing this exercise correctly, you could try the following. Put one or two fingers in your vagina when you are having a bath and try the exercise. You should feel a gentle squeeze if you are exercising the pelvic floor. Now try to do slow pull ups and fast pull-ups. First, lie, stand, or sit with your knees slightly apart. Then follow these instructions:
Repeat both of these exercises five times or until you are tired. As your muscles get stronger, the contraction can be held for longer and more pull-ups achieved. After a few weeks, improvement should be very noticeable, but you will need to exercise these muscles regularly for several months before they gain their full strength. How often do I need to exercise my pelvic floor muscles? Products are available on the market to exercise your pelvic floor muscles with little or no effort. There are many different designs all of which promise pussies of steel and multi-orgasmic results, Some devices vibrate, some are weights that you have to 'hold', others you have to squeeze. As will all muscles, you need to work isolated muscles to make them grow and become stronger. Any of the PC exercisers will help your pelvic floor muscles if used daily, and they can be more effective than exercises without apparatus because you know you are exercising the correct muscles because your chosen toner will isolate the pelvic floor muscles. |
