How to Exercise Female Pelvic Muscles

For women, locating your muscles is easy.  You use these muscles to stop the flow of pee.  Clench your muscle right now as if you were trying to stop the flow of pee.  Do you feel your pelvic muscles rise up?  If not, you might try flexing this muscle once while you are actually peeing.  Although it’s okay to try this now to help locate your muscles, I do not recommend stopping the flow of pee if you do not have to.  Doing so can cause reflux (urine going back up your urethra) and in some cases lead to urinary tract infections.

Make sure you focus directly on the pelvic floor muscles, not your stomach muscles or your upper thigh and butt muscles.

Once you have located your muscle I recommend doing these exercises immediately after you have peed because doing them is easier when your bladder is empty.  Plus, doing them after each time you pee makes it easy to remember to do the exercise.

Since these muscles are internal and no one can see a woman flex, some people say, ‘You can do these exercises anywhere!  On the bus, at a stoplight, or at your desk!’  I recommend you do them in a place where you can concentrate and take deep breaths.  You will get better, faster results this way.

These exercises can be annoying and frustrating when you first start doing them, but don’t let that stop you.  The more you work these muscles the easier the exercising becomes.

Follow these simple steps:
     *Let all of the pee out of your body.
     *Flex your muscles ten times.  Think about squeezing out a sponge with your vagina.
     *Do three sets, for a total of thirty flexes.
     *Be sure to breathe deeply.
     *Do this three times a day or every time you go pee.

OR

     *Let all of the pee out of your body.
     *Flex your muscles and hold for two to four seconds.  Think about squeezing out a sponge with your vagina.
     *Relax for ten seconds.
     *Do ten sets.
     *Be sure to breathe deeply.
     *Do this three times a day or every time you go pee.

From Sex with the Light On – 200 Illuminating Sex Questions Answered by Ducky DooLittle

~ by cmb0414 on August 6, 2010.

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