Before learning how to do pelvic floor exercises, we highly recommend you take a look at our guides explaining what pelvic floor exercises are, and also our guide to the benefits of pelvic floor exercises.
So, how do you do pelvic floor exercises? Firstly, you need to find your pelvic floor muscles. The pelvic floor muscles support and surround all the organs in your pelvis. The easiest way to find out where you pelvic floor muscles is by trying to stop the flow of urine when you go to the toilet. The muscle that you contract to stop the flow of urine is your pelvic floor. Please note, we strongly recommend that you do not do this frequently as it can be harmful to your bladder.
Before doing pelvic floor exercises, make sure you always empty your bladder. We also suggest that for the first few times you carry our pelvic floor exercises you do so privately. As you become more used to doing them you will be able to do them anywhere.
Once you have emptied your bladder sit down comfortably and then begin to squeeze your pelvic floor muscles 10-15 times, holding each squeeze for 1-2 seconds. When you are doing the squeeze, try not to tense your stomach, buttocks or thigh muscles at the same time. You need to try your best to isolate the pelvic floor muscle on each squeeze. Once you have perfected the technique you will find them much easier to do, and will be able to do anywhere, at anytime. Every week we recommend that you add more squeezes, and hold for a longer period of time. However, make sure you do not over do them, and always rest in between sets for maximum results. You should begin to see results after a few months.
Remember, the Pelvic Floor is a muscle, and just like any muscle in the body you need to constantly train it, and do so with the right technique, frequently, and also to rest it properly. By constantly training it you will see results, and to see even more results you can also use it alongside a set of kegel balls. To see our guide on how to use kegel balls click here.
If you have any more questions on how to do kegel exercises then please feel free to contact one of our experts who will be more than happy to help give you advice.