Strengthen Your Pelvic Floor Muscles with Kegel Exercises Right Now!
Do you know that the pelvic floor is all muscle and ligament formations? What does it do? It supports the lower genito urinary tract in the correct anatomic position to complete their tasks properly.
It was Dr. Arnold Kegel who first talked about the pelvic musculature back in the 40s. This doctor came up with exercises now known as kegels to aid women with urinary incontinence. Designed to strengthen and allow voluntary control of pubococcygeus or Pelvic, then some of the patients of Dr. Kegel discovered that the exercises were a pleasant side effect: increased sexual enjoyment.
Indeed, these exercises help you become more aware of sensations in the genital area, increases circulation in the area, facilitate childbirth, restore muscle tone in the vagina after giving birth and help increase arousal and sexual pleasure .
How to find your Pelvic muscle.
Sit on the toilet and try to stop and start the flow of urine without moving your legs. Your Pelvic muscle is the flow on and off. Do it just to identify the muscle, not hold urine during exercise.
Kegel slow: Pelvic muscle contracts as you did to stop the urine, count slowly to 3 and relax.
Kegel fast: muscle contracts and relaxes as fast as possible.
Inside and outside:
strip all your pelvic floor inward as if you absorb water in the vagina, then pushes it out as if you tried to remove it.
Tighten: imagine you’re holding something in your vagina (may be a finger or his penis), hold 3 seconds and relax.
Try to avoid tightening the abdominal muscles, buttocks or hips.
You can start by doing ten of each of these exercises at least three times a day. Each week, increase the number of times and repetitions, you can make them at any time and in any situation.
In the begining it can be difficult to identify the pelvic muscles and worse if your pc muscles are weak it’s even more difficult to locate them. No worries. By consistently performing kegel exercises, you will be able to tone those pelvic muscles for sure.