How to do Pelvic Floor Exercises.
Find the right muscles:
You can feel your pelvic floor muscles if you try to stop the flow of urine when you go to the toilet (the “stop test”). If you can do this, you are using the right muscles. The feeling is one of “squeeze and lift”, closing and drawing up the front and back passages. This “stop test” should only be done as a learning exercise to find the right muscles, not as an actual exercise and it should not be done regularly.
To strengthen your pelvic floor muscles
To strengthen your pelvic floor muscles,find a comfortable position, either sitting, lying down or standing, whichever you prefer, and squeeze the muscles 10-15 times in a row. We recommend that this should not take longer than one minute. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds and repeat them several times a day. Every week you can add more squeezes, but be careful not to overdo it and always have a rest in between sets of squeezes.
Hot tip!
Some people find it easier to squeeze their pelvic floor muscles whilst also squeezing their lower abdominal wall muscles and this can also be very effective in improving core stability and strength.
Avoid holding your breath, or tightening your buttock or thigh muscles at the same time. Only your pelvic floor muscles should be working.
After a few weeks, you should start to notice the results. Your urinary control should improve, as well as the sensitivity you experience during sex.
You should carry on doing the exercises even when you notice them starting to work
