Start these pelvic floor exercises laying down, then, with time and improvement, move to sitting upright and finally to standing. These exercises don’t require weights or a personal trainer or a gym membership. They merely consist of repeatedly contracting and relaxing the muscles that form the pelvic floor.
Become More Anal Retentive (Without Hurting Your Friends’ Feelings)
Kegel exercises benefit both men and women, and in similar ways. The most talked about benefit is improved libido and sexual sensation. Men will be able to improve sexual performance, control premature ejaculation, and fight off erectile dysfunction. Women will also find improved sexual control, as well as enhanced response to sexual sensation.
Exercising pelvic floor muscles will also help women with vaginal prolapse symptoms by strengthening the ailing muscles surrounding the vagina. Kegel exercises help to regain bladder control after prostate surgeries for men, and after women give birth.
Where To Start
First, you need to find the PC (pubococcygeus) muscle. To find the PC muscle, try to stop the flow of urine when peeing – to prevent problems, don’t do this often. Just once or twice to locate the pelvic floor muscles. If you’ve stopped the flow, you’ve found the right muscles.
Now, empty your bladder and lay down. Contract your pelvic floor muscles and hold for 10 seconds. Release, and repeat 4-5 times. Be sure to rest for 10 seconds or so between each contraction. The absolute best way to get results is to only tighten the PC muscle and not your abs, thighs, or glutes. This may be hard at first, but you’ll get better as your training progresses.
Make this part of your daily routine: do it 3 times a day. Make sure you’re breathing regularly during the exercise – people often hold their breathe, which restricts oxygen and blood flow, so breathe normally and easily.
When you’ve mastered the Kegel exercises from the floor, you can move to a seated position. Continue contracting your pelvic floor muscles. When you feel comfortable, contract the muscles with your strongest possible effort. When you’re ready, progress to standing.
Now That You’re Stronger…
It’s that simple. Contract, release, repeat. You’ll barely break a sweat – in fact, you probably won’t. You can do these exercises where ever you feel comfortable; when you progress to sitting or standing you can even contract your pelvic floor muscles in the office, at the grocery store, or where ever you want to work out. You can do this training everywhere.
Just remember to breathe normally, and don’t count 10 seconds out loud – people will start to wonder what you’re up to. And they won’t believe you when you tell them you’re exercising. But you’ll know the truth.
You may have to clench your teeth while you clench… well, you know.
Source:
http://www.fhfn.org/kegel-exercises/
