Let’s take a quick view of the 7 secrets of successful pelvic floor exercising.
Many women know they need to work on those pelvic floor muscles they’ve been neglecting, but they’re intimidated by the challenges they face.
We share the 7 secrets of successful pelvic floor (or Kegel) exercising, to help all women to gain stronger, healthier pelvic floor muscles.
1. Find Out How To Exercise Correctly
There’s a lot of information out there about the right way to exercise your pelvic floor.
Women often reach out to a health professional hoping that they’ll tell them exactly how to get that perfect squeeze.
Unfortunately, this isn’t always the best approach. Studies show that more than half of women can’t get the correct correction from verbal or written instruction.
RELATED: 8 Exercises You Can Do While Lying In Bed
If you’re lucky enough to have access to a women’s health physio (in the US they’re called a physical therapist), they can use ultrasound and other equipment to teach you the right technique.
So, check out the services available to you.
2. Consider Using An Exercise Aid To Help You
There are many types of exercise aids on the market, and research shows that many are effective.
Devices that provide visual feedback are particularly useful in helping you understand what is happening inside your body as you attempt to contract pelvic floor muscles and in encouraging you to continue by showing you that your exercise is working.
Exercise aids are especially useful for women who are unable or unwilling to see specialist health practitioners.
But even women who do consult a specialist get significant benefits from using an exercise aid as part of an ongoing home-based program.
RELATED: Aerobic Exercise For Heart Palpitations
3. Include Your Pelvic Floor Exercises In Your Day-To-Day Life
It’s not just about “squeezing and lifting” your pelvic floor muscles when you’re waiting at a traffic light or while you’re preparing a meal.
It’s about learning and adopting proper posture in your everyday life and learning how to breathe properly.
More and more research show that the muscles of your pelvic floor work in conjunction with your deep abdominal muscles, which form a “girdle” around your lower body and support your lower back.
Using your core muscles effectively will help you build and sustain a stronger pelvic floor.
4. There Are A Few Things You Should Avoid Doing That Will Harm Your Pelvic Floor
Pelvic floor muscles can be weakened or damaged by heavy lifting, toilet strain, obesity, and chronic cough. What’s more surprising is that pelvic floor damage can also be caused by excessive or inappropriate exercise.
Women are more likely to suffer from pelvic floor damage if they play sports or do exercises that put too much pressure on their lower abdominal muscles.
RELATED: Exercises For Heart Palpitations
Running and jumping, for example, can put undue pressure on your lower abdominal muscles. Abdominal crunches can also cause pelvic floor damage.
5. Do Enough Exercise To Change Your Life
There is no one-size-fits-all answer to this question, but generally speaking, a daily or two-day-a-week routine is recommended.
If that sounds like a lot to ask for, don’t worry, your exercise sessions don’t need to exceed 10 minutes.
In the first few weeks of an exercise regimen, you’ll likely need to carve out some time to exercise.
However, as time goes on and you become more confident in your technique, you will find that you’ll be able to initiate the right contraction at any point.
Even if you opt for an exercise aid during the first few months of your program, you won’t need it as much as you might think as you gain strength.
6. Use An Alarm Or Other Alert To Let You Know It’s Time To Hit The Gym
According to research, women who use an alarm clock are 30% more likely to stay on track with their exercise goals.
So, train yourself to react to the trigger and start your workouts automatically, without letting your inner naysayers hold you back.
RELATED: Exercises For A Healthier Heart
7. Keep Going For Long Enough
Don’t quit because you don’t see results, and don’t quit once you do see results. You need at least 6 weeks of consistent, regular exercise to see a change in muscle strength that’s noticeable.
If you’re already experiencing symptoms of weak pelvic floor (e.g., incontinence), you’ll likely need to work for 12 weeks or more to overcome your issue.
Pelvic Floor Routine
Slow Pull-ups – Sit, stand, or lie on your back with your knees spread wide apart. Squeeze the pelvic floor muscles that support your bladder to the fullest extent possible. Hold for 5 seconds, then release and repeat 5 times.
Fast Pull-ups – Just like before, repeat 5 times for 1 second or 2 seconds.
Switch between 5-5 slow pull-ups for 5 minutes and 5-5 fast pull-ups.
The goal is to perform the above-mentioned pelvic exercises for about 5 minutes at least 3 times per day and ideally 6-10 times per day.
As the muscles in your pelvic floor get stronger, you’ll be able to do more slow pull-ups. If you can do 10 slow pull-ups, you’re doing well.
RELATED: 9 Situations When Drinking Water Should Be Strictly Avoided
The goal should always be to focus only on the pelvic muscles and not your lower back or legs.
The muscles will begin to feel stronger after a few weeks. You may notice that your pelvic floor muscles are able to squeeze for longer periods of time without feeling fatigued. Most improvements in this exercise routine can be seen over a period of 8 to 20 weeks.
Frequently Asked Questions
Here are a few FAQs I get asked concerning (or related to) the 7 secrets of successful pelvic floor exercising.
How do I exercise my pelvic floor?
A pelvic floor exercise is when you pretend to need to urinate and then hold it. The muscles controlling the flow of urine are relaxed and then tightened.
RELATED: Are Strawberries Good For Inflammation
You need to find the muscles that you need to tighten. Next time you need to pee, start urinating and then stop.
Do pelvic floor exercises make you tighter?
The Kegel exercise is a contraction of vaginal muscles (also called pelvic floor muscles), which has been shown to tighten vaginal muscles.
How do you know if your pelvic floor is weak?
Failing to reach the toilet in time
RELATED: Best Exercises To Strengthen Your Wrist And Avoid Injury And Pain
Do squats help the pelvic floor?
Since squats are one of the most effective exercises for improving gluteal health, they also help maintain pelvic floor strength.
How do I know if my pelvic floor muscles are strong?
You should feel a tightening and thumping sensation around the finger.
Do pelvic floor exercises make you last longer?
Muscle strength in the pelvic floor can help prevent premature ejaculation.
How can I tighten my pelvic floor naturally?
Sit in a comfortable position and squeeze your pelvic floor muscles 10-15 times. Don’t hold your breath, and don’t squeeze your stomach, bottom, or thigh muscles all at once.
RELATED: 9 Best Exercises To Reduce Laugh Lines
Once you get the hang of it, you can hold each squeeze for several seconds.
What weakens a woman’s pelvic floor?
Pregnancy and childbirth can cause pelvic muscles to contract. Weight gain and low estrogen levels may also cause pelvic floor muscles to contract.
Women with weak pelvic floor muscles can develop SUI. SUI occurs when the muscles in the pelvic floor become stretched or weak.
Can you get pregnant with a weak pelvic floor?
RELATED: Healthy Protein Shake Recipes For Weight Loss
Although pelvic floor dysfunction does not directly affect fertility, it is linked to sexual dysfunction.
This means that pelvic floor dysfunction may indirectly make pregnancy more challenging.
If sex is uncomfortable or painful, naturally getting pregnant may be less likely.
How long does it take for pelvic floor exercises to start working?
A few weeks
RELATED: How To Do The Mountain Climbers Exercise Benefits
What exercises should not be done with a weak pelvic floor?
High impact exercise
How can I strengthen my pelvic floor without Kegels?
Clamshell and Side Step are two exercises Kellogg’s Spadt suggests as an alternative to Kegel. What these two exercises share in common is that they both cause hip abductions.
Can squats tighten VAG?
Squats are well-known for building your glutes, but they also work on your pelvic floor muscles.
You don’t need to go to the gym and lift heavy weights because bodyweight squats at home are just good enough to fight vaginal laxity.
A Word From GetMe Treated
RELATED: 9 Best Fitness Home Exercises For Back Pain Relief
7 secrets of successful pelvic floor exercising can make all the difference. Learn the secrets and get started today if you want strong, healthy pelvic floor muscles.