Strenghten Your Pelvic Floor Muscles

Do you avoid jumping? Are you terrified of sneezing or even coughing? Does “I laughed so hard that I peed myself” sound familiar?

Don’t worry, you are normal. Half of all women out there struggle with these kinds of issues at least occasionally.

Luckily, there is a way out and I am going to show it here. If you have a minor issue, you can solve it by applying the techniques described here. Do them every day. Do them consistently. And the results are bound to come.

kegel exercises
Many women suffer from incontinence problems.

If, however, your problems are bigger than occasional leaks and also involve prolapse or pain, I am going to provide a link below where you can get professional, and more comprehensive help.

Here are a few tips before we start with the exercises:

Do not perform kegels on the toilet

When you are peeing, your muscles have to relax in order to let the urine flow out. When you are contracting your pelvic floor while using the toilet, you are confusing the communication happening between your pelvic floor, your bladder and your brain.

This could lead to incomplete emptying. You don’t want to do that.

Strength is not the most important thing

You need to develop strength and endurance of your pelvic floor. The pelvic floor works in coordination with other core muscles, so timing and coordination of the pelvic floor are also important.

Your pelvic floor muscles might be too tight

Do you experience painful intercourse, low back pain, pelvic pain, urinary urgency and urinary frequency? In this case, you should not do kegels but you should learn to lengthen your pelvic floor muscles instead.

Learn to Let go

Every time you perform a contraction, make sure that you also let it go. If you hold on to your contraction, your muscles will become tight and dysfunctional.

Find Your Pelvic Floor

1. Sit on a firm chair.

2. Lean on one side, feel the bone you are sitting on.

3. Lean over to the other side.

4. Your pelvic floor sits in between these two bones.

We will separate this area into the front (urithral opening), the middle (vaginal opening) and the back (anus).


Stage 1


Exercise for the front:

Imagine that you are on the toilet peeing. Now imagine that you stop the flow of urine and then let the stream start again.

Exercise for the middle:

Imagine there’s a blueberry right in front of your vaginal opening. Lift the blueberry all the way up into the vagina. Then let the blueberry fall down again.

Exercise for the back:

Imagine there is a marble right outside your anus. lift the marble in and up into the anus opening. Let the marble fall back down.

When you are doing the exercises, you will notice that all pelvic muscles are working. However, as you focus on one area of the pelvic floor, these muscles should be working more than the others.

Stage 2

Perform this stage only after you have mastered the exercises from Stage 1.

Do the exercise for the front, middle and back area of the pelvic floor as before, but when the contraction is at its peak, do not stop. Hold the contraction for a few more seconds (counts) and only then let it go.

What is the best position for doing kegels?

When you begin doing the kegel exercises, perform them lying down because it will be the easiest for you.

When you have mastered this position, you can try doing your kegels sitting, or even standing.

Still struggling?

If you have tried to do kegels as described before but you are still struggling with them, you should try a very comprehensive system and easy-to-follow program for strengthening the pelvic floor muscles. It was developed by Isa Herrera, who struggled with the same issues after she had given birth to her daughter.

She discovered that doing kegels did not solve the problem for her, and she didn’t want to go under surgery either. After doing much research, she has developed a comprehensive system for healing pelvic pain, and for happy lady parts designed for women of all ages, but especially for more mature women.

Since she has healed herself, she has been on a mission to help women understand the power that they have in their pelvis, and the power that they have, to heal themselves with the right techniques.

Her program is clinically based and deals with:

– Healing female pelvic pain,
– Incontinence,
– Prolapse,
– Sexual dysfunction, and
– Scar pain.

It includes kegels, female massages, core, bladder retraining and bodywork.

You can check her program here.


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