If your pubococcygeus (PC) muscles weaken or stretch after childbirth or from natural aging, you could lose control of your bladder and bowel function. Strong PC muscles allow those sphincters to close more tightly and give you greater control over your body. If you're pregnant, stronger PC muscles help you through labor and delivery, according to the American Pregnancy Association, and help you heal faster afterward. One of the easiest and most common ways to strengthen the PC muscles is to perform Kegel exercises.
Step 1
Find your PC muscle by getting into a comfortable position---sitting, standing or lying down---and tightening the muscles you would use to stop yourself from urinating mid-stream. If that's not helpful, insert a finger into your vagina and clamp down around it. If you're a man, look in a mirror and use your PC muscles to lift up and draw back your testicles.
Step 2
Practice locating the PC muscles and tightening them a few times. Use only your PC muscles, and make sure you're not also tightening your thigh or abdominal muscles in the process.
Step 3
Perform Kegel exercises by squeezing the PC muscle for 10 seconds, then relaxing it for 10 seconds, according to MayoClinic.com. Repeat the exercise 10 to 20 times to make one full set.
Step 4
Do one set three times per day. As your strength increases, move to two sets three times per day.
Step 5
Insert a device into your vagina known as a vaginal cone once you've mastered standard Kegels. Use your PC muscles to hold the heavy weighted cone in place for as long as you can, up to a minute. Perform the cone exercise before or after a regular Kegel set to maximize your PC muscle workouts.
Member Comments