Advice

Training pelvic floor muscles? These are the best exercises!

Linda

29-10-2020 · 1282 views · 0 comments

A strong pelvic floor provides intense orgasms and enjoyable sex. So these muscles are important! But pregnancy can stretch them, which weakens your uterus, bowels and bladder. So when you sneeze or jump up and down, you can leak a small amount of urine. We have some good news. You can train your pelvic floor muscles! You can do this with pelvic floor muscles exercises. This will also tighten your vagina. And your lover will feel that! After six to eight weeks, you will see results. You only have to do these exercises three times a day. This doesn’t take longer than a couple of minutes.

Where are the pelvic floor muscles?

These muscles form the bottom of your pelvis. You can feel them when you hold your pee or poop. Try tensing the muscles you use when you need to go to the toilet urgently. You will feel the muscles moving in your body.

1. Training pelvic floor muscles: relaxing and tensing

The easiest way to train your pelvic floor muscles is by tensing and relaxing your muscles. Lie down on your bed or a mat on the floor and tense the muscles in your vagina and anus. Do this for about six seconds. During this time, relax the muscles in your belly and buttocks. You can slowly increase the number of seconds every time. Later, you can also create a certain rhythm. For example, quickly tense your muscles four times and then tense them for a longer period of time.

2. Training pelvic floor muscles with lift excercises

The lift exercise is created by Arnold Kegel. This is why it is known under the name ‘kegel exercise’. Imagine tensing your muscles to the absolute limit. This is level three. Level three is the highest level of the lift. In order to get there, you need to pass level one and two. So gently start tensing your muscles and slowly increase the tension until you reach level three.

3. Standing exercise

Plant your feet firmly on the ground and slightly turn your heels towards each other. Tense your muscles at level one of the lift exercise. Hold this tension while going for a short walk. When you don’t use your heels too much while walking, you will have more control over your muscles. You can slowly increase the walking distance each time you practise. It is an ideal exercise for when you go to the supermarket for example.

4. Training pelvic floor muscles for jumping without urine leakage

If you want to be able to jump again without leaking urine, it is important to do pelvic floor exercises while jumping. By also training your pelvic floor muscles while jumping up and down, your muscles will become increasingly stronger. Count how many times you cn jump up and down without urine leakage in the first week. Repeat this exercise every week, so you will notice the difference.

Pelvic floor exercises with toys

There are various kinds of balls that can help you do pelvic floor exercises. The balls make sure you will recognise your pelvic floor muscles immediately, which makes it easier to train them. They have many different names. There are Ben Wa balls, geisha balls, kegel balls and love balls. They all have the same effect by the way. You can use them to do exercises or you can wear the balls during your daily activities. However, make sure that you never wear the balls for more than half an hour a day.

Ben Wa balls

First, there are Ben Wa balls. By using these training balls, you can do pelvic floor muscles exercises. But they can also give you erotic pleasure! These kind of balls have been around for centuries. When you insert them, they have the tendency to find their way out again. This automatically makes your pelvic floor muscles tense. Ben Wa balls are available in various sizes and weights. A kegel ball is harder to keep inside your vagina when it is small and heavy. Large, lightweight balls are easier to start with. This makes them very suitable for beginners, such as women who have recently given birth.

Love balls on a string

Secondly, there are love balls on a string. Often, these balls are coated with soft silicone. This makes them easy to insert. And you can also easily remove them from your vagina thanks to the pull cord. This can make it feel safer for beginners, because you can be sure that the kegel balls are easy to remove.

Vibrerende vaginaballetjes

Lastly, we also like to mention vibrating love balls. Fair enough: it mostly stimulates your vagina. Which makes them mainly suitable for pleasure and not necessarily for pelvic floor muscle training. But hey, that’s great too, right?