Female Pelvic Floor Exercises

Many women suffer from urinary incontinence and a decrease in sexual performance after having a baby or as they get older. Pelvic floor exercises help strengthen the muscles that support the bladder and sexual organs and, for many women, can help alleviate or altogether prevent these troublesome problems. Obstetricians now recommend these exercises, also known as Kegel exercises, for women in preparation for childbirth. There are a few variations of how to do these exercises effectively.

Exercise to Identify the Right Muscles

Learn how to correctly identify the right muscles to perform pelvic floor exercises. Many women who attempt to do pelvic floor exercises do them incorrectly at first, typically tightening the thigh and buttock muscles instead. To do this exercise, sit on the toilet and attempt to urinate. Stop the flow of urine midstream by tightening the pelvic floor muscles. Release the urine stream again and repeat as many times as possible.

Exercises for a Tight Grip

Another way to exercise pelvic floor muscles and insure using the correct muscles is to insert one finger into the vagina and tighten the pelvic floor muscles so that you can feel the vaginal walls grip around your finger.
There are also products you can use to help develop a tight pelvic-floor-muscle grip. Some companies offer Kegel exercisers, balls and foam objects you can grip with your pelvic floor muscles.

Slow Pull-Ups

Slow pull-ups tighten and pull the pelvic floor muscles from back to front as hard as you can, with a slow and controlled movement. You will then hold this squeeze for as long as you can or up to 10 seconds, then release and rest for 5 seconds before attempting the exercise again. Gradually increase the number of times you perform the exercise from 5 to 12 repetitions. Do this exercise 3 times per day.

Fast Pull-Ups

Squeeze the pelvic floor muscles quickly and then release them immediately instead of holding for an extended time to perform a fast pull-up. Start with 5 repetitions and work your way up to as many as 10 at a time. Each time you attempt fast pull-ups, try to add more. Again, do this exercise about 3 times a day.