How To Tighten Your Pelvic Floor Muscles

Do 10 repetitions 3 to 5 times a day morning afternoon and night.

How to tighten your pelvic floor muscles.

When you get used to doing pelvic floor exercises you can try holding each squeeze for a few seconds. Here are five ways to tighten your pelvic floor muscles. In this article learn how to do four. The pelvic floor is a set of muscles that supports pelvic organs including the bladder and bowel.

Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds. A weak pelvic floor will affect other important bodily functions in unimaginable ways. In these circumstances working on exercises like kegels to tighten the pelvic floor will actually make things worse not better. If you have an overactive pelvic floor it s highly likely that you will be experiencing some kind of chronic pelvic pain.

Signs your pelvic floor muscles are too tight. You can do these exercises at any time and place. To do kegels imagine you are sitting on a marble and tighten your pelvic muscles as if you re lifting the marble. Relax the muscles completely for a count of 10.

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. Do not hold your breath or tighten your stomach bottom or thigh muscles at the same time. Most people prefer to do the exercises while lying down or sitting in a chair. Luckily knowing how to make your pelvic floor muscles tighter can help you avoid this dreadful fate.

When your muscles get stronger try doing kegel exercises while sitting standing or walking. These muscles aid urinary control continence and orgasm. For best results focus on tightening only your pelvic floor muscles. Try it a few times in a row.

To strengthen your pelvic floor muscles sit comfortably and squeeze the muscles 10 to 15 times.