How To Tighten Your Pelvic Floor Muscles

Most people prefer to do the exercises while lying down or sitting in a chair.

How to tighten your pelvic floor muscles.

Once you ve identified your pelvic floor muscles you can do the exercises in any position although you might find it easiest to do them lying down at first. Be careful not to flex. These muscles aid urinary control continence and orgasm. In these circumstances working on exercises like kegels to tighten the pelvic floor will actually make things worse not better.

The pelvic floor is a set of muscles that supports pelvic organs including the bladder and bowel. Relax the muscles completely for a count of 10. If you have an overactive pelvic floor it s highly likely that you will be experiencing some kind of chronic pelvic pain. Luckily knowing how to make your pelvic floor muscles tighter can help you avoid this dreadful fate.

You can do these exercises at any time and place. Do not hold your breath or tighten your stomach bottom or thigh muscles at the same time. To do kegels imagine you are sitting on a marble and tighten your pelvic muscles as if you re lifting the marble. Do 10 repetitions 3 to 5 times a day morning afternoon and night.

Here are five ways to tighten your pelvic floor muscles. In this article learn how to do four. For best results focus on tightening only your pelvic floor muscles. Try it a few times in a row.

Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds. Tighten the pelvic floor muscles and hold for a count of 10. Signs your pelvic floor muscles are too tight. When your muscles get stronger try doing kegel exercises while sitting standing or walking.

When you get used to doing pelvic floor exercises you can try holding each squeeze for a few seconds.