When it comes to fitness these days most of us focus our attention on improving muscle tone in the arms, legs, glutes, and abs, yet many of us neglect an equally important but invisible area—our pelvic floor!
These are the muscles that sit under the uterus, bladder, and large intestine (bowel), and help with urine and bowel control. They’re also the muscles that contract during orgasm.
How can I start to strengthen these muscles?
Below I have listed a few of my favorite Kegal exercises that help strengthen the muscles of my pelvic floor through muscle contractions. With regular practice, Kegal workouts can improve the strength, tone and feeling of your pelvic floor. You can practise them at the gym, home or even whilst driving too and from work.
Let’s get started:
In a seated position you can begin by drawing in the muscles around your back passage and your vagina at the same time. Lift them UP inside. You should have a sense of “lift” each time you squeeze your pelvic floor muscles. Try to hold them strong and tight as you count to 5. Now, let them go and relax for 10. You should have a distinct feeling of “letting go”. 3 sets x 10 repetitions.
A. Lie with your back flat on the floor or mat with your knees bent shoulder width apart.
B. Inhale and lift and contract your pelvic floor muscles while lifting your buttocks muscles. Then release the contraction, while slowly putting down your shoulders, back and buttocks muscles step by step. I like to do 3 sets of 15 repetitions. Another added benefit of doing this exercise is, that it’s great for toning your buttocks.
My personal favourite is working out my Pelvic Floor muscles with my partner. During sex when your partner is hard inside of you, ask them how many times they can feel you squeeze your vagina muscles against their penis. I recommend squeezing for 5 seconds followed by a 10-second rest time. Work your way up to 10 reps (4 sets x 10 repetitions.)
The benefits of having a strong Pelvic floor.
• Keeping your pelvic muscles fit prevents a women from suffering from bladder leakage, a problem that occurs in women particularly after child birth, and as part of a women’s ageing process.
• You’ll will definitely reach orgasm easier, the more you practice the stronger your orgasm contraction will become.
• Having regular sex is not only fun but also a fantastic way for keeping both the vaginal and urethral muscle fit and toned.
I recommend that you include pelvic floor exercises as part of your workout routine, and enjoy the many benefits that come from having a strong and healthy pelvic floor.
I’d love to hear from you and your opinion is always welcome. Also, feel free to leave a comment on any post that resonates with you.
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