Pelvic floor strengthening exercises, also referred to as Kegel exercises, are designed to improve your ability to control your bladder. According to MayoClinic.com, pelvic floor strengthening exercises can also help a woman with her ability to orgasm. Pelvic floor strengthening exercises can be performed individually or with the assistance of a medical professional.
Female Kegel Exercise 1
This female Kegel exercise will strengthen your pelvic floor muscles. Stand up straight with your knees slightly bent and feet flat on the floor. From here, squeeze the muscles around your anus and vagina, lifting up as if to prevent your body from breaking wind and urinating. If done correctly, you should feel a pulling sensation. Hold this stretch for eight seconds before relaxing. Perform three sets of 12 before stopping. If you are having trouble locating your pelvic floor muscles, have a doctor assist you with your exercises.
Female Kegel Exercise 2
This pelvic floor exercise is designed to help you control your bladder in moments of sudden laughter or coughing. Sit down in a chair with your back straight and feet flat on the floor. Quickly tighten your pelvic floor muscles, only holding for 1 second before releasing them. Perform 10 quick contractions before relaxing. According to Pelvic Floor Exercise, you can stagger these short pelvic floor exercises with the longer pelvic floor exercises.
Unassisted Male Kegel Exercise
According to the University of Irvine, this exercise is most effective if you empty your bladder prior to performing the exercise. Start by tightening your rectum, holding in as if to stop the flow of urine. Once you have located your pelvic floor muscles, tighten these muscles and hold for a count of 3 to 5 seconds. Relax for an additional 3 to 5 seconds before repeating the exercise. As your strength improves, hold your pelvic floor muscles for a longer duration before relaxing.
Kegel Exercise with a Pelvic Floor Exerciser
Pelvic floor exercisers are designed for women looking to efficiently strengthen their pelvic floor muscles. A pelvic floor exerciser is a device that you insert into your vagina during your pelvic floor workout. While the pelvic floor exercise you will perform with the device is the same as a basic female Kegel exercise, the device will provide additional resistance against your pelvic floor muscles. In addition, pelvic floor exercises can help measure if you are correctly contracting your pelvic floor muscles.
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