It takes time, effort and practice to be good at pelvic floor exercises. You must learn not to force the stomach, not to force the muscles of the buttocks and not to squeeze the legs and breathe at the same time. The Kegel muscle is an involuntary muscle, which means that if you don’t train, it atrophies, you literally get lost. However, the good news is that simple exercises will give you effective results in a few weeks.
Pelvic floor routine
- Slow lifts: Sit, stand or lie down with your knees slightly apart. Slowly, stretch the pelvic floor muscles under the bladder as much as possible. Keep the count of five, then relax, repeat 5 times.
- Quick pull-ups – as before, but quickly for a second or two. Repeat five times.
- Alternate 5 slow pull-ups and 5 quick pull-ups for five minutes.
- Try to do the previous exercises for the pelvic muscles for approximately five minutes, at least three times a day, preferably 6-10 times and a day.
- As the pelvic floor muscles get stronger, increase the time during which you get up slowly. Everything is fine with you, if you can delay each slow lift by 10 (approximately 10 seconds).
- Always try to isolate and train only your pelvic muscles, not your butt or legs.
- After a few weeks, the muscles begin to feel stronger. You may be able to tighten your pelvic floor muscles for much longer without feeling tired muscles.
This exercise should take between 8 and 20 weeks to achieve most of the improvements.
There must be a quick way!
However, this is the real world, and many women find pelvic exercises too boring to complete, and quickly lose interest. How can this be with such an imported muscle? Well, if the pelvic floor muscle is already weak, many women find that the exercises are almost impossible, and they simply cannot feel their pelvic floor physiotherapy Toronto to tighten them.
Thanks to a new generation of pelvic floor simulators such as Kegel8 Tight & tone and Kegle8 Ultra, you can easily perform exercises for the pelvic floor muscles. You can get thorough and specific training in minutes in a day, which is much more effective than exercises alone. Working deeply in the muscles, these machines use electronic impulses to make the muscle contract, train and strengthen it. Many women report surprising results in a few weeks.
Summary
Pelvic exercise is for life, no matter what method you choose, let your motto be “use it or lose it.” You will get many benefits, including complete bladder and bowel control, and an increase in sexual sensations for you and your partner!
