Build up your pelvic muscles

Build up your pelvic muscles

Pregnancy, childbirth or age have the effect of weakening these muscles, and possibly cause the pelvic organs to sag out of place. As a result, if your pelvic floor is too weak, it can result in a sensitive bladder.


What is a pelvic floor muscle?

The pelvic floor is one of the muscle groups in the body, providing support for your bladder, intestines and uterus. Located between your legs, the pelvic floor muscles run in a sling shape from your pubic bone at the front to the base of your spine at the back.

 

Where are my pelvic floor muscles?

A simple method to find your pelvic floor muscles is the 'pee-stop': when you're on the toilet, stop the urine stream for a moment – when you do, you'll feel your pelvic floor muscles tighten: this is the action required to perform the exercises. Now you're ready to strengthen your pelvic floor muscles.

 

Why do I need to strengthen them?

Pregnancy, childbirth or age have the effect of weakening these muscles, and possibly cause the pelvic organs to sag out of place. As a result, if your pelvic floor is too weak, it can result in a sensitive bladder.

 

How do I strengthen my pelvic floor muscles?

Simple pelvic floor exercise can be done at any time throughout your day: at your desk, while you're watching TV, or while taking a shower or bath… whenever you get a few quiet moments.

 

How long does it take?

Registration

Become a member of EverydayMe and get exclusive offers!

Become a member

After a few months, you should start to notice the results. Your incontinence should improve, as well as the sensitivity you experience during sex. You should carry on doing the pelvic floor exercises, even when you notice them starting to work.

 

 

5-STEP DAILY PELVIC MUSCLE EXERCISE

1. Draw up the muscles slowly by tightening your anus and pulling upwards in your vulva. When you tense the muscles, try to tighten it up towards your body cavity and pull in your belly button.

 

2. Hold for a slow count of 10 (or as long as you can manage) and keep breathing normally. Then slowly relax the muscles. Avoid holding your breath, or tightening your stomach, buttock or thigh muscles at the same time.

 

3. Repeat 10 times

 

4. When you have got the hang of the exercises, alternate slow contractions with a series of 10 fast tighten-and-release squeezes, and then repeat the exercise again but slowly. Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest between sets of squeezes.

 

5. Repeat as often as you can throughout the day, at least five times a day. The exercise can be performed sitting, standing or lying down and no one will know you’re training (just be sure not to clench your face muscles at the same time in concentration and give away your secret!)


Complete your personal information

Please fill in the information marked with an asterisk to proceed; if you want to get tailored offers and content, don't forget to fill in the optional fields.