How To Tighten Your Pelvic Floor Muscles

You can do these exercises at any time and place.

How to tighten your pelvic floor muscles.

The pelvic floor is a set of muscles that supports pelvic organs including the bladder and bowel. In this article learn how to do four. A weak pelvic floor will affect other important bodily functions in unimaginable ways. Relax the muscles completely for a count of 10.

To strengthen your pelvic floor muscles sit comfortably and squeeze the muscles 10 to 15 times. Once you ve identified your pelvic floor muscles you can do the exercises in any position although you might find it easiest to do them lying down at first. These muscles aid urinary control continence and orgasm. For best results focus on tightening only your pelvic floor muscles.

When you get used to doing pelvic floor exercises you can try holding each squeeze for a few seconds. Do not hold your breath or tighten your stomach bottom or thigh muscles at the same time. When your muscles get stronger try doing kegel exercises while sitting standing or walking. Most people prefer to do the exercises while lying down or sitting in a chair.

Be careful not to flex. Do 10 repetitions 3 to 5 times a day morning afternoon and night. Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds. Signs your pelvic floor muscles are too tight.

Here are five ways to tighten your pelvic floor muscles. Try it a few times in a row. To do kegels imagine you are sitting on a marble and tighten your pelvic muscles as if you re lifting the marble. Luckily knowing how to make your pelvic floor muscles tighter can help you avoid this dreadful fate.

In these circumstances working on exercises like kegels to tighten the pelvic floor will actually make things worse not better.