How to tone your pelvic floor

Most of us have heard of pelvic floor exercises. However, do you know what your pelvic floor actually is? How do you know if you’re exercising it correctly? Read on to find out more!

What is the pelvic floor?

The pelvic floor is the name given to the supportive sling of muscles which goes from your pubic bone to your tailbone. It provides support to the organs in your lower abdomen. The pelvic floor has a part to play in maintaining bladder and bowel continence.

How do I exercise my pelvic floor?

There are different methods for performing these exercises. The pelvic floor muscles are the same muscles you would squeeze if you were trying to stop the flow of urine. NHS recommendations say to strengthen your pelvic floor muscles, get yourself into a comfortable position and squeeze these muscles 10-15 times consecutively. Try to maintain your breathing throughout and try not to tighten your stomach, buttocks or thigh muscles as you do this. You want to be focusing solely on the pelvic floor muscles.

Each time you clench these muscles, try to hold the squeeze for a few seconds before releasing. It may take a few months of performing these exercises before you start to see results, so please don’t feel disheartened if you don’t feel it’s helping after a few days or weeks. Perseverance is key! 

Pelvic floor toners

Pelvic floor toners are devices which are inserted into the vagina and these can help to let you know if you’re performing your pelvic floor exercises correctly. According to Mother and Baby, over time, doing these exercises can help to improve control over bladder and bowel function, reduce the risk of prolapse, support recovering from childbirth and increase pleasure. What’s not to love about that?!

There are a range of pelvic floor toners available to suit a range of budgets. Some are even connected with an app where you can play games at the same time as doing your exercises! Before spending money on a pelvic floor toner, it’s worth having a conversation with your GP first if you’re concerned about your pelvic floor or experiencing urinary incontinence. They’ll be able to make personalised recommendations on the best treatment plan for you.

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