Strengthen your pelvis and reap the benefits
Pelvic floor exercises are activities which are designed to strengthen your pelvic floor – the muscles located between your legs and which run from your pubic bone to the base of your spine.
For women, strong pelvic floor muscles can not only aid good bladder control and general health but they can also help improve sexual wellbeing and greater sensations in the bedroom.
Why are pelvic floor exercises important?
Pelvic floor exercises are important for numerous reasons. First, they improve bladder control and reduce the risk of stress incontinence which is common in older women and especially those who have had children.
Secondly, they are good for your sexual health and are one of the many sex tips given on how to improve lovemaking.
By completing pelvic floor exercises on a regular basis you can enjoy heightened sensitivity during sex and even have a stronger orgasm. It has even been suggested as one way in which men with erectile dysfunction can address the problem; offering benefits for both men and women.
How do you do them?
There are many different types of pelvic floor exercises which you can complete to strengthen these muscles. As with all stretches and exercises, you should stick to a regular schedule and take things at your own pace to avoid injury or damage.
Pelvic floor exercises can be completed in your own home so there is no need to join a class or pay for tutorial. Some of the most common exercises you can do include:
1. Bounce: using an exercise ball, bounce up and down rhythmically whilst sitting at 90 degrees
2. Squeeze: lying on your back with your arms by your side, bend your knees and arch your lower back until it is off the ground. Place a small ball between your legs and squeeze
3. Back: lying on your back with your arms by your side, lift your legs from the ground and bend your knees at 90 degrees so that your calves are parallel to the ground. Open and close your knees slowly
4. Squat: standing with your legs hip-width apart, slowly squat until your thighs are parallel with the floor and hold for a few seconds
5. Clam: lying on your side with your knees bent, slowly raise and lower your top knee by a few inches. Keep your heels touching throughout and ensure the rest of your body is still
Make sure you do it right
According to research, a lot of women actually complete pelvic floor exercises incorrectly and are contracting their bottom or stomach muscles instead of their pelvic floor.
Make sure you take the time to learn the correct technique to ensure you work-out the right area and consider speaking to your GP at your next appointment to check that you’re doing it right.
When going to the toilet you can feel your pelvic floor muscles if you stop the flow of urine midway through (although it is not recommended to do this often). These are the muscles you want to exercise and simply tightening or clenching them when sat down can work but you need to make sure you’re not contracting your thighs, stomach or buttocks at the same time.
Once you have completed your excercises, why not treat your self to a relaxing massage with an intimate massagers? You deserve it after all!