How To Tighten Your Pelvic Floor Muscles

Relax the muscles completely for a count of 10.

How to tighten your pelvic floor muscles.

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. In this article learn how to do four. Luckily knowing how to make your pelvic floor muscles tighter can help you avoid this dreadful fate. 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.

When you get used to doing pelvic floor exercises you can try holding each squeeze for a few seconds. The pelvic floor is a set of muscles that supports pelvic organs including the bladder and bowel. For best results focus on tightening only your pelvic floor muscles. Do 10 repetitions 3 to 5 times a day morning afternoon and night.

Most people prefer to do the exercises while lying down or sitting in a chair. 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. Here are five ways to tighten your pelvic floor muscles.

After 4 to 6 weeks most people. A weak pelvic floor will affect other important bodily functions in unimaginable ways. Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds. 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.

These muscles aid urinary control continence and orgasm. 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. Tighten the pelvic floor muscles and hold for a count of 10.