Your pelvic floor muscles provide support and strength to the bowel, uterus and bladder, according to MayoClinic.com. Over time, aging, pregnancy, medical conditions and obesity can contribute to a weakening of the pelvic floor muscles. This is problematic because you may find difficulty in controlling bowel and bladder function. One remedy is performing Kegel exercises, which aim to strengthen the pelvic floor muscles, thus giving you better control.
Basic Exercise
Kegel muscles may feel different or unnatural to you the first few times you attempt to perform them because you may feel unsure you are targeting the correct muscles. This exercise helps you to find the pelvic floor muscles and can be performed three times daily, according to MayoClinic.com. Begin by emptying your bladder. To locate the pelvic floor muscles, imagine you are squeezing the muscles that stop the flow of urine. These are your pelvic floor muscles. Avoid squeezing other nearby muscles, such as your buttocks muscles. While sitting or lying down in a comfortable position, squeeze these muscles and hold for five seconds. Release and relax for five seconds. Repeat as many times as you are able up to completing 10 repetitions. As the muscles become stronger, increase the amount of time you contract them from five to 10 seconds.
Kegel Contractions
This exercise requires you to contract your sphincter muscles, which can enhance bowel control, according to the American Congress of Obstetricians and Gynecologists. Perform while seated or lying down. For a time period of 10 seconds, squeeze and contract the sphincter muscles---think as if you were controlling a bowel movement when squeezing. Rest for 10 seconds, then repeat between 10 and 20 times. You may wish to place your hand on your stomach to ensure you are not contracting these muscles as you work the sphincter muscles.
The Elevator
This exercise from DrSpock.com is a variation on the basic Kegel and focuses on slowly tightening and contracting the pelvic floor muscles. To perform, empty the bladder and sit or lie in a comfortable position. Pretend you are on the ground floor in an elevator and are slowly rising. Tighten the muscles slightly to rise to the second floor. Tighten them again to rise to the third. Tighten them as much as possible to rise to the fourth. Now slowly release the muscles floor by floor until you return to the ground floor. Rest and then repeat for five repetitions.
