About one-third of women suffer from pelvic floor disorders.
A weak pelvic floor can cause a wide array of discomforts and difficulties, and it leaves many women feeling embarrassed. However, there’s nothing to be embarrassed about, because it’s so common.
Luckily, there are plenty of exercises women can do to strengthen their pelvic floor. These exercises aren’t complicated, and they don’t take much time out of your day.
Keep reading below to discover amazing pelvic muscle training tips. Regain control of your pelvic floor.
What Are the Signs of a Weak Pelvic Floor?
If you’re unsure about whether you have a weak pelvic floor or not, there are some signs and symptoms to watch out for. Even if you don’t have any weakness, doing exercises never hurts anyone!
Signs to look for include, but aren’t limited to, reduced sensation in the vagina, leaking urine when laughing or coughing, and failure to get to the toilet in time. You may also feel an unusual heaviness in the vagina.
A weak pelvic floor muscle can be caused by vaginal childbirth, obesity, or frequent coughing.
Familiarize Yourself With the Pelvic Floor
It’s important to understand what makes up the pelvic floor before trying out any training exercises.
The main pieces of the puzzle include your vagina, anus, and urethra. There are different ways you can detect your muscles in these areas.
To detect the muscles in your vagina, insert a couple of fingers or a kegel device. See if you can squeeze your vagina around the fingers or device. If you don’t have a kegel device, spend some time on the internet looking for the best kegel device.
In order to detect the muscles in your urethra, relax and imagine you are about to pee. Then flex the muscles to stop your flow. Don’t actually do this while using the restroom.
If you’re trying to detect the muscles in your anus, imagine you’re about to pass gas. Squeeze your muscles in an attempt to not pass gas.
Let’s Exercise These Muscles!
Now that you know where all these different muscles are located, you can start learning an exercise technique or two.
To get started, take a few deep breaths and focus on the pelvic floor muscles. You can either comfortably sit on a chair, lay down on the floor, or stand up.
Try and squeeze all of your pelvic floor muscles at once. Squeeze them slowly, and hold the squeeze for 10 seconds. Release your muscles.
Do this about 10 times while breathing like you usually do. You can rest for 5 seconds or so between each squeeze.
Now that you’ve tried this slowly, pick up the pace! Squeeze and release your muscles quickly 10 different times.
Pick Up the Sweat
If you want to get a little bit sweaty and work your pelvic muscles, there are more engaging exercises you can try.
One of the most classic strength exercises works the pelvic floor: squats! Squatting is a great way to work your legs, booty, and pelvic floor. Stand with your feet shoulder-width apart, and slowly squat down until your thighs are parallel with the ground.
After you’re squatted down, slowly stand back up. Do this about 15 times.
Another exercise you’ve probably seen in yoga, pilates, or barre that helps is the bridge pose. Lay flat on the ground with your knees bent at a 90-degree angle.
Take a deep breath in, and push off the ground through your heels as you exhale. Lift through your heels off the ground as your upper back and shoulders remain on the ground.
Once you’re fully lifted, pause at the top for several seconds. Make sure you’re squeezing your glutes and pelvic floor. Lower back down, and do this another 10 times.
Doing Pilates and barre exercises is always a great idea for your pelvic floor and relaxation. Use these practices to strengthen and center yourself.
Many women have given kegel eggs a try after they were made popular by Goop. These eggs aren’t always suggested by doctors, but there are some things to keep in mind if you decide to use them anyways.
By inserting the egg into your vagina, your muscles naturally squeeze the egg to hold it in. Some women only keep it in for a few minutes, while some women sleep with it inserted.
There are many women who use jade kegel eggs as spiritual healing as well. This all comes down to your personal beliefs and intentions.
Side effects to these eggs may include irritation or infection. Use these at your own risk, and keep in mind there’s no scientific evidence to back it up.
Finding a Pelvic Floor Physical Therapist
There’s no shame in asking for help if you feel as if your pelvic floor isn’t strengthening through exercises.
Pelvic floor physical therapists are more difficult to find than your general physical therapists. The internet will be your friend on your search. Google for pelvic floor PTs near you.
As you look through your options, make sure they’re trained and certified to help with pelvic floor muscles. It may take going through a therapist or two to find the one right for you.
Make sure to always check out client testimonials, and find someone you feel comfortable working with.
Signs of Improvement
There are several signs of improvement you should notice after successful strengthening.
These training exercises should be giving you more bladder control, better orgasms, and minimal leakage after coughing. To help yourself beyond exercises, shed off excess body fat and add more fiber to your diet.
Start Your Pelvic Muscle Training Today
Are you having trouble holding your bladder or reaching orgasm during sex? You may have a weak pelvic floor. Start your pelvic muscle training today to help.
Start by identifying the different muscles in your vagina, anus, and urethra. Perform daily Kegels by tightening your muscles and then releasing. You should also make barre and pilates exercise part of your daily practice.
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