Pelvic Floor Exercises

Pelvic floor exercises are also known as pelvic muscle training or Kegel exercises. Kegel was the name of the obstetrician, who developed these exercises. These exercises help in making the pelvic floor stronger and the person is able to tighten the pelvic floor muscles before the pressure increases on the abdominal muscles. The pelvic muscles are also toned with these exercises, which reduces the risk of incontinence and similar problems at old age. Kegel exercises are also said to be beneficial during childbirth. Learning Kegel exercises can be tricky for a lot of people. More often than not people use the wrong muscles to do these exercises.

Exercises for the Pelvic Floor

These exercises can be done anywhere and anytime, however it is better to learn the exercise by sitting on the toilet seat. When you do the exercise make sure your feet are placed flat on the floor, but keep some distance between your feet. While you are urinating, try to stop the flow of urine. With this you will be able to identify the muscles, which are to be used. Similarly you will have to try to tighten the muscles around your anus, as though you were trying to stop the passage of gas. However, remember not to do this too often, as you can start retaining urine, which can become dangerous for you.

When you start doing these exercises, you should place your hands on your abdomen and buttocks, just to ensure, you do not feel your belly thighs or buttocks moving. If you are, then it is an indication of you using the wrong muscles. It is important to continue to breathe when you are doing this exercise. As a matter of fact, you should be able to have a conversation, when you are doing the exercises. Make sure you do not squeeze your legs together or tighten your tummy, thighs or buttocks. Now let's see how to do the pelvic muscle exercises for women as well as men. There is no difference in the exercises for either of the sexes.

Slow Contractions
Slow contractions help in strengthening the pelvic floor and also help the muscles to hold back the urine.

• Lift the pelvic floor muscles and count till ten.
• Then tighten the muscles and hold the muscles again for 10 seconds.
• When you first perform the exercise, you will notice, that you may not be able to hold the contraction for more than 3 to 4 seconds.
• At such times, you will have to concentrate on lifting the pelvic muscles and then hold the contractions as long as you can.
• Over a period of time, you will be able to increase the time of contractions.
• After one cycle, let the muscles rest for about 10 seconds and then repeat the exercise again 10 times.

Fast Contractions
This pelvic exercise can be practiced by women during pregnancy. At the same time, men can also practice this exercise. It helps the pelvic floor to cope up with the constant pressure it is subjected to. This exercise works the muscles, which quickly shut off the flow of urine. Let's see how to do this pelvic floor exercise.

• Now that you know, which are the pelvic floor muscles, lift them quickly.
• Hold the contraction for two seconds.
• Relax the muscles and rest for one second.
• Repeat the contraction again. You will have to repeat this exercise at least 10 times.

Now do you have a question, how often should you be doing these pelvic muscle exercises? These exercises can be repeated for one set of slow contractions and one set of fast contractions about 5 to 6 times a day. To reap benefits from these exercises, you will have to perform these exercises regularly and diligently. It may take as long as about 8 to 10 weeks for you to see the effects of your practice. If you do not see any changes, then it is recommended, you talk to your health care professional about the same.