What are pelvic floor exercises? These exercises can help you tighten your vaginal muscles in order to prevent urinary incontinence as well as other pelvic problems. These exercises can help strengthen the pelvic floor muscles that support the uterus, bladder, and the bowel.
There are varying factors that may cause the pelvic muscles to weaken, such as being overweight, due to the aging process, as well as pregnancy and childbirth. If the pelvic muscles are weakened, the organs within the pelvic cavity may bulge and descent into the vagina and this condition is known as the pelvic organ prolapsed. Due to this prolapsed, you may not be able to control your urine, this will cause leakage, and you will feel uncomfortable pressure in your pelvic area. However, such conditions can be prevented by practicing pelvic exercises. Aside from sexy therapy and counseling, these exercises can also be helpful to you when it comes to resolving your problems with your orgasm.
To perform the pelvic exercises, it is important for you to find the right pelvic muscles. You may do this by trying to insert your finger into your vagina and then squeeze the muscles surrounding it. Relax the muscles and then feel your pelvic floor go back to its starting position. You will know that you have succeeded once you are able to stop your urine flow while actually passing urine.
When you have identified the right muscles, start the exercise by contracting your pelvic muscles and holding it for five seconds. After that, allow your muscles to relax for five seconds and do the same cycle at least 4 to 5 times. Make sure that you emptied your bladder before performing this exercise and do it as often as possible, until you can contract it for 10 seconds.
Make sure to stay in focus while performing this exercise and avoid flexing the muscles in your buttocks, abdomen, and thighs. You also have to make sure that you are breathing freely while doing the exercise and do this frequently until you can make 10 repetitions per set and 3 sets per day.
If you are having trouble performing the pelvic exercises, you may ask your physician for help. If you are able to do this exercise as often as possible, you will be able to see positive results within 8 to 12 weeks. If you are following an exercise routine for weight loss, make sure to include this in your losing weight tips so that you do not forget that you need to do it.