Sex Tip of the Week: Pelvic Floor Exercises
Hello ladies, I though you might be interested to know that it is really important to exercise your pelvic floor muscles not only for enhanced sexual sensation but also for other heath reasons.
What are pelvic floor muscles?
First you need to know that the floor of the pelvis is composed of layers of muscle and tissue that stretch hammock-like from the tail bone at back to the pubic bone in front. In a woman the pelvic floor supports the bladder, the uterus and the bowel. The urethra, vagina and rectum pass through your pelvic floor muscles.
Why Exercise Pelvic Floor Muscles
Pelvic floor muscles play a vital role in bladder and bowel control and also very importantly, sexual sensation. They are the muscles responsible for pushing the clitoris into an erect position during sexual activity. Life’s events can make these muscles weaken but regular exercise can dramatically strengthen the pelvic floor muscles, tightening the vagina and making for a more stimulating sexual experience. Originally used for women to overcome the effects of childbirth, these exercises are also called Kegel exercises, named after the Obstetrician who discovered them over 50 years ago.
Exercises
First identify the pelvic floor muscles, I found the best way to identify them was to attempt to stop the flow of urine whilst sitting on the toilet. You are using the right muscles if you can do it. If you’re not certain that you are exercising the correct muscles, insert a couple of fingers into your vagina. You should feel a mild squeeze while doing the exercise.
Slow contractions
Slow contractions - To a count of 10 Lift your pelvic floor muscles, hold tight for 10 seconds. Relax and rest for 10 seconds. Repeat the contractions 10 times. Try to do this 6 times per day.
How do you know they are working?
Test muscle strength with the stop-start test. When urinating, partially empty your bladder and try to stop the flow of urine. Slowing it is a good start even if you can’t stop it completely. Do the test every two weeks to test if your muscles are strengthening. Don’t do the test more often than this.
Exercise aids
You can also exercise these muscles by using special weights which can be found on Lady by Day.
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