While children are a blessing, and absolute darlings 90% of the time, their entry into the world can leave you reeling in their wake. Not surprisingly, the pelvic floor undergoes a considerable amount of trauma. The weight of a growing baby puts pressure on it, and with a vaginal delivery, you can experience bruising, stretching, and tears of the delicate tissues. Oh Joy! The end result? Slack tone, and even better - incontinence!
The muscles of the pelvic floor form a cradle to hold the bladder, womb and bowel in place and to control the muscles that close the anus, vagina and urethra. When the pelvic floor muscles become weak or damaged, as the result of childbirth for example, they cannot do this effectively.
Pelvic floor weakness is a major cause of stress incontinence. This bladder weakness means that you might leak small amounts of urine while coughing, sneezing, laughing or exercising. And you are not alone - it is estimated that up to 25 per cent of new mothers suffer from this stress incontinence. In addition to the distress that stress incontinence can cause, many women and their partners report loose pelvic floor muscles contribute to decreased satisfaction in their lovemaking.
The good news is you can regain tone and strength in this area – and you don’t need a gym membership to do it. New mothers and those whose pelvic floor is still recovering from their arrival of their now adult children can perform simple exercises to rehabilitate these muscles and improve strength.
Firstly, you need to locate the muscles that you need to target. Kegel exercises focus on the pubococcygeus (PC) muscles. To understand where these are and how they work, simply attempt to stop your flow of urine next time you go to the bathroom. The muscles you contract to achieve this are your PC muscles. If you are finding these difficult to control unaided you can use a pelvic exerciser.
Many women have documented success with Smart Balls (also known as geisha balls or duo balls). These are weighted balls that are covered in silicon. Simply lubricate them and insert, then wear them around the house. Just like when you wear a tampon, your vagina will contract to hold the balls in place. Because the weighted balls create a gentle vibration this can also be a pleasurable exercise too.
Now you need an exercise plan. Start with quick pumps, pause for 30 seconds and repeat. You should be able to achieve 2-3 sets of 15 pumps on your first attempt. Continue to do these pumps and over the next few months, you should eventually be targeting 100 pumps. Then try ‘holds’. This is when you contract your muscles slowly and gradually, then hold for 5 seconds, then slowly release. Work your way up to two sets of 25 reps. The final exercise is The Elevator. Slowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all the way. Do 10 reps two times a day.
So what results can you expect? Successfully achieving tightening in this area can result in less frequent urine leakage and improved ability to achieve orgasm, and a more intense orgasm for both yourself and your partner. If you commit yourself to performing these exercises daily you should expect to see results within 8 -12weeks.
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