The pelvic floor is the group of muscles that run from the pubic bone to the end of the spine. This sling-like set of muscles controls and supports the bladder, urethra, and vagina. Older women, overweight women, and those who have had a natural birth may notice significant weakening of these muscles over time. A weak pelvic floor can lead to incontinence and loss of sensation during sex. Performing certain exercises, often called Kegels, can help you rehabilitate these muscles, stop incontinence and other problems. Older men and erectile dysfunction sufferers can also benefit from Kegel exercises. Find out how to do these exercises with this guide.
Steps
Method 1 of 2: Identify the Pelvic Floor
Step 1. Lie on your back with your knees bent
Place your hands in a "v" shape on the pubis. This means that your thumbs and index fingers should be touching, with the hands touching the hips and pubis.
Step 2. Push your middle back lightly against the floor
When doing this, focus on the muscles of the lower abdomen that are located below the stomach, near the pubis. Your fingers should drop a few inches when you hold this position for 3-10 seconds.
The sensation you are experiencing is the contraction of the pelvic floor. You should also feel the muscles near the urethra lift. Relax the muscles and repeat the exercise until you can feel the muscle that runs along the perineum lift. If possible, try to relax your buttocks, upper abdomen and legs and focus only on the pubic muscles
Step 3. Repeat this exercise, but change the position of the hands
Open your legs and place two fingers on the perineum, between the urethra and the anus. Pay attention to the contractions of the muscles in this area.
- Your fingers should move up towards the pubic muscles as you squeeze your abs.
- If you still don't feel these movements, try to stop the flow of urine or hold back a fart. Feel the muscle contractions needed to perform these movements and the lifting of the muscles near the bladder. Then try to reproduce this movement when doing the previous exercises. Follow this advice only once when trying to locate the muscle. Don't repeat it as an exercise, or you'll risk interrupting urinating.
Step 4. Go to the bathroom before trying the pelvic floor exercises
People who have faecal or urinary incontinence problems will risk aggravating them in the early stages. With practice, these exercises will reduce the risk of incontinence episodes.
Method 2 of 2: Pelvic Floor Exercises
Step 1. Find a private place to perform these exercises
Concentration will enhance the effects of the exercise. Once you get used to the sensations, you can perform many sets in the office, in the car or at home without attracting attention.
Step 2. Lie on your back or sit in a chair with the correct posture
Contract your pubic muscles for 3 seconds, then relax them for another 3. Repeat this exercise 10 times.
- Do this exercise every day, and progressively increase the number of sets as you get stronger. Complete 1 set for the first few days, then 2 or 3 in the following days.
- After several weeks of contractions, start holding the contractions for 10 consecutive seconds. Then rest for another 10 seconds. Complete 3 sets per day.
Step 3. Start some quick contractions
Instead of contracting and holding the contraction, do quick contractions 10 times in a row. Rest after completing a set.
At first, it will be difficult to contract and relax the muscles rhythmically. Try to get intense and rapid contractions. After a week or two, the exercise will get easier. Try to complete 3 sets of 10 contractions each day, then start doing the sets consecutively
Step 4. Perform hip bridges
Lie on your back with your knees bent. Keep your feet palm apart.
Step 5. Contract your lower abdominal muscles and lift your hips off the ground
Stop until you create a straight line between the knees and shoulders. Hold the position for 3 seconds and slowly bring your hips back to the ground.
Repeat 3 times. Aim to complete 3 sets of 10. When you can do this, start completing 10 reps per set. This is the most difficult exercise. Some older women with arthritis may fail
Step 6. Continue doing these exercises every day for at least 12 weeks to start seeing benefits
While you should continue increasing the intensity of the Kegel exercises at this point, your pelvic muscles will begin to reduce incontinence automatically.
