An Easy Exercise to Strengthen Your Pelvic Floor Muscles

Your pelvic floor muscles are the key to a long and fulfilling sex life. Not only are they important for controlling your bladder and keeping all your sexual organs in place, they are also used extensively whilst making love.

So, it is very important to keep this muscle well toned and exercised. Loss of muscle tone in your pelvic floor can be contributed to traumatic childbirth, age, different sexual partners and genetics may play a part, too.

So, how can you tone up these vital love muscles? Pelvic Floor exercises or Kegel exercises are the way to go! Kegel exercises are so named because they involve the Kegel muscle, which is also known as the PC or Pubococcygeus muscle.

One of the most common exercises you can do to help tone up your pelvic floor is carried out whilst urinating. When you wee, contract and relax your vaginal muscles to stop the flow of urine in midstream. This exercise is particularly hard if you have no  or weak pelvic muscle tone, but like anything with regular practice, it will become easier over time.

You can even do this exercise when you are not on the loo. Try doing them whilst lying in bed or sitting down and watching the T.V. Insertion of your finger can also help to pinpoint the muscles needed for this exercise.

If you wish, it is possible to buy special Kegel muscle toners and this way you can leave them in and not have to worry about remembering to squeeze and contract! The contraction of your vaginal muscles needed to keep the toner in place will ensure your vaginal walls are toned and eager to go in no time at all!

So, follow these simple instructions to ensure that you keep your pelvic floor toned and strong.

Lie on your back on the bed with a couple of pillows supporting your head and neck. Bend your knees, keeping your feet flat on the floor. Draw in your heels so that they are touching your buttocks. Relax and contract your vaginal muscle several times. If you find that you use the muscles in your stomach, thighs or buttocks, the insertion of your fingers will make this less likely.

Invest in a Kegel exerciser when you are comfortable with the insertion of a finger and gradually insert the toner, squeezing and relaxing as you go. Keep your breathing slow and steady and try breathing in as you contract and out when you relax.

Try to do the exercises every day for 10 minutes and then as you become stronger reduce the time to 5 minutes and only exercise every two days. Of, if you prefer contract and relax your pelvic floor muscle up to 10 times to begin with and then gradually increase the number of contractions every day until you are doing approximately 100 altogether.