Pelvic floor strengthening exercises for women

A lot women experience light bladder weakness at some point in their lives. By exercising your pelvic floor muscles you can seriously reduce the risk of little leaks – or even get rid of leaks altogether.

What and where are your pelvic floor muscles?

For women, your pelvic floor, or PC muscles, are a group of muscles that run from your pubic bone to your spine and hold your uterus, vagina, bowel and bladder in place. Strengthening your pelvic floor, also known as Kegel exercises, have a bunch of benefits which include support and strengthen your bladder, a positive impact on your general well-being and increase sensitivity during sex.

To feel your pelvic floors in action, squeeze or clench as if you were holding in a wee and preventing breaking wind. These muscles are your pelvic floors, they’re easy to train, and it’s never too late (or early) to get started.

It’s like training for a marathon

It’s about consistency and forming a good habit. The best news is, you don’t need any special equipment or yoga pants, just 5 mins a day. Start by doing the exercises lying down – this makes it easier to relax and ensure you’re using the right muscles.

When you get stronger you can increase the exercise time and decide on the preferred position for your pelvic floor exercises – lying down, sitting on the bus or even standing brushing your teeth. The world is your gym when it comes to Kegel training. No matter where you’re doing them, they’re discreet, so no one will know.

How to do pelvic floor exercises for women

The basis for training your pelvic floors is about the ‘squeeze’, also known as the ‘clench’. Start by squeezing or clenching as if you were preventing yourself from breaking wind and holding in a wee, draw that squeeze up through your body.

From here, there are two main exercises or ‘squeezes’ that target different parts of your pelvic floor.

Exercises 1: The Little Squeeze

The ‘Little Squeeze’ strengthens and improve your coordination, helping to prevent oooops moments when you giggle or sneeze. It’s all about squeezing with maximum strength then gently relaxing down.

You should squeeze with maximum strength and don´t squeeze more times than you can handle. Start squeezing for 1 seconds then relax for 6 seconds and repeat this 5-10 times.

Exercises 2: The Big Squeeze

The ‘Big Squeeze’ is like planking for your lady garden, it helps you build endurance and ‘hold on’ when you can’t find a toilet.  Start by squeezing your pelvic floors – drawing that squeeze up through your body then hold, hold and hold some more. Start with what you can handle and clench again, if you lose it.

In time, you will be able to hold for longer and increase your lady garden endurance. Try and do a Big Squeeze after every Little Squeeze session – together this counts as a set, and it’s ideal if you can do 10 sets, 3 times a day.

Be patient

Pelvic floor exercises are a necessity for every woman, just like brushing your teeth, a daily routine is what you need. Unlike the minty fresh sensation of brushed teeth, seeing improvement take time, around 3 – 6 months.

If you have a problem doing the exercises, or feel like you are not seeing any improvement please have a chat with your doctor.

To help you get a healthy pelvic floor habit, try the free lights by TENA My Pelvic Floor Fitness app.

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