Fast and Easy Pelvic Floor Exercises

Pelvic floor exercises are easy to do and they only take up a few minutes of your day. The benefits of these exercises are numerous and this can be a very positive way to boost your overall body health.

Who Can Benefit from Pelvic Floor Exercise?

Everyone can benefit from doing regular pelvic floor exercises.Many of us are very good at exercising the muscles we can see such as our abs, thighs and biceps. However there are also a number of very important internal muscles that can grow weak if not exercised. This includes the pelvic floor group.

Pelvic floor muscles create a kind of sling inside your body that supports vital organs such as your digestive and reproduction systems. These muscles are responsible for controlling important bodily functions and so if they do grow weak you can experience problems such as mild incontinence andreduced sexual performance.

It only takes a few minutes of pelvic floor exercises every day to strengthen and tone these muscles. Men and women of all ages can benefit from ensuring that their pelvic floor muscles are strong and healthy.

How to Get Started

If you are new to pelvic floor exercises then it is important to start off slowly. If you try to do too much at once you can overwork your muscles. This can not only leave them feeling sore but it can also put you off trying again in the future.

You can start off with these two simple pelvic floor exercises.

Exercise 1 – The TV Workout

The great thing about this exercise is that you can do it whilst you are watching the TV or sitting down at work:

• Gently squeeze your pelvic floor muscles (it will similar to when you stop the flow of urine as you go to the toilet)

• Hold them for the count of 5 seconds and then release

• Rest for 5 seconds and then repeat this exercise ten times in a row

Do this quick exercise twice a day to start toning up your pelvic floor.

Exercise 2 – The Floor Workout

This is another easy exercise that you can do at home.

• Lie back on the floor and bend your knees slightly (keep your feet on the floor)

• Now concentrate on squeezing your pelvic floor muscles quickly four times in a row and then do one more squeeze and hold it for 5 seconds

• Rest for five seconds and then repeat this exercise again ten times

This exercise will require a bit more concentration than the first one. This is why it is easier to do it lying down.

Once you have practised these pelvic floor exercises you can try holding your muscles for longer to increase the intensity of the workout.