Anyone know of any exercises that will improve the tone of the pelvic floor muscles?

Question

Would pilates help? And no sex does not help just in case you thought to mention that.

Answer 1

Pilates would definitley help because you have to contract your pelvic floor muscles throughout all of the exercises.

If you want to do something at home though, first you need to locate the muscles. You can do this by stopping the flow of urine mid-flow. However, try to only use this technique a couple of times because it can lead to urine retention problems.

There are 3 exercises that you could then try:
1/ Contract the muscle as hard as you can and try to hold (work your way up to holding for 10 seconds)
2/ Imagine these muscles as a lift that can go up 6 floors. Pull the muscles to the 1st floor and hold, then take to the 2nd floor and hold and so on until you reach the 6th
3/ Contract and release the muscles quickly 10 times

Perform these exercises as often as you can. The beauty of them is that you can perfotm them anywhere and nooone will know!
Hope this helps

Answer 2

Aha. There are few thing that will help, so I'll start with the one that's free!
- Identify your pelvic floor muscles. Next time you go for a wee, stop yourself mid-flow. Feel that? Ok, you need to practice this squeezing motion as MUCH as possible. Everytime you remember. If you can't remeber set a reminder on your phone and do it through out an the entire episide of eastenders/evening news/whatever. It's just like toning up any other part of your body :). If you are still unsure, insert a finger into your vagina and squeeze, you'll soon soon get the hang of it. Try to hold the squeeze for as long as possible, building up each time.
-If you would like to see evidence that you're doing the right thing or it's working, why not buy a 'kegel' or pelvic floor exerciser?
This is either a smooth phallic shaped instrument that hat springs inside to provide resistance, or a lovely little curved dumbell type thing that you use standing up. You squeeze your PF muscles to stop it falling out!
-If weak pelvic floor muscles are causing mild incotinence problems you may consider a vibrating tear drop device that is inserted into the vagina and strengthens the muscles though tiny vibrations controlled by a remote type battery pack.

All of the above are available on these websites: http://www.bodykind.com/search.asp?SearchString=pelvic+floor+toner&Referer=OT_pelvic%20floor%20toner&PartnerID=6
http://www.stressnomore.co.uk/acatalog/PelvicHealthandKegelExercisers.html?OVRAW=pelvic%20floor%20exercises&OVKEY=pelvic%20floor%20exercise%20for%20man&OVMTC=advanced

PS, don't worry, you'll see results in no time. x

Answer 3

I'm pretty sure the only way to strenghten the pelvic floor muscles is to tense and release them. It does really work too. The best way to explain how to do this is to stop the flow of your wee (as nice as it sounds)! This is what i was advised to do before having my son, these muscles are stretched when giving birth, and so tensing and releasing them strengthens them again. try doing about 100 times.......as daft as it sounds.....its not that easy!

Answer 4

One that midwives always mention is, when you go to the loo, try to stop peeing midstream, do this a few times each time you go. This does stregnthen up pelvic floor muscles.

Answer 5

In fact sex needs the pelvic to be the strongest and sex will improve it but how long can u be practicing sex.

Answer 6

PCG squeezes. Clench the muscle that you use to stop yourself weeing mid-flow, hold for 10, relax, repeat. You can do this anywhere anytime, the more the better.

Answer 7

Pilates would be really useful, so would squats and something that would feel like you're holding your wee for a few seconds.

Answer 8

Try Callanetics, you can get the DVD off Ebay. I've done these exercises before and the results are amazing and really quick.

Answer 9

cousin kevvy says drive a std and every stop light, flex the muscles while pushing gas and break, but hmm i dont think that was for that group. says all his ladies get talked into it.

Answer 10

Yes they can improve but not a great deal.