How To Tighten Your Pelvic Floor Muscles

Tighten the pelvic floor muscles and hold for a count of 10.

How to tighten your pelvic floor muscles.

When you get used to doing pelvic floor exercises you can try holding each squeeze for a few seconds. Most people prefer to do the exercises while lying down or sitting in a chair. Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds. The pelvic floor is a set of muscles that supports pelvic organs including the bladder and bowel.

To do kegels imagine you are sitting on a marble and tighten your pelvic muscles as if you re lifting the marble. These exercises are sometimes called kegels and involve squeezing and lifting the collection of muscles that run from the back of your pelvis to your pubic bones at the front your pelvic floor. Do not hold your breath or tighten your stomach bottom or thigh muscles at the same time. After 4 to 6 weeks most people.

Exercises like these might have been recommended to you if you have stress incontinence when you leak a bit of urine when you sneeze or during a high. 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. Be careful not to flex. Here are five ways to tighten your pelvic floor muscles.

You can do these exercises at any time and place. A weak pelvic floor will affect other important bodily functions in unimaginable ways. Do 10 repetitions 3 to 5 times a day morning afternoon and night. In this article learn how to do four.

For best results focus on tightening only your pelvic floor muscles. Try it a few times in a row. To strengthen your pelvic floor muscles sit comfortably and squeeze the muscles 10 to 15 times. When your muscles get stronger try doing kegel exercises while sitting standing or walking.