Effective training of the pelvic floor muscles

Sex and joy, Sexual Health by Samuli K., 12.4.2023

Pelvic floor muscles are a group of muscles located at the base of the pelvis, supporting the bladder, intestines, and uterus. Effective training of these muscles can help prevent urinary incontinence, improve sexual health, and enhance overall body control. Here are some tips for effective pelvic floor muscle training:

Geišas bumbiņas un Kegel vingrošanas bumbiņas

Identify the pelvic floor muscles: Before starting exercises, it is important to identify the pelvic floor muscles. One way to do this is to stop the flow of urine midstream. The muscles that effectively stop the flow are your pelvic floor muscles. However, this exercise should not be done frequently as it can damage the bladder.
Kegel exercises: Kegel exercises are the most common way to train the pelvic floor muscles. These exercises can be done in almost any position, but start by sitting or lying down. Tighten the pelvic floor muscles, hold for 3-5 seconds, and relax. Repeat this 10-15 times in a row, and do 2-3 sets per day.
Equipment: There are also various tools available for training pelvic floor muscles, such as pelvic floor balls, vaginal balls, or weighted balls. These tools help strengthen the pelvic floor muscles and improve their control.
Remember to relax: Pelvic floor muscles are no exception, muscles should always get enough rest. So, relax the muscles after training.
Incorporate training into daily life: You can also train the pelvic floor muscles during daily activities, such as when standing in line or walking up stairs. Remember to tighten your pelvic floor muscles whenever you think of it.

It is important to remember that training pelvic floor muscles is a continuous process, and results can take a few months. Be patient and continue training regularly, and you will surely notice improvements.

Benefits of Pelvic Floor Muscle Training

Training the pelvic floor muscles is beneficial in many ways. Here are some of the benefits of pelvic floor muscle training:

Prevents urinary incontinence: Strong pelvic floor muscles can help prevent urinary incontinence, especially in women who have given birth, as pregnancy and childbirth can weaken the pelvic floor muscles.
Improves sexual health: Pelvic floor muscles are also important for sexual health. This also applies to men! They can help increase pleasure, help maintain erections, and help women achieve orgasms.
Improves body control: Pelvic floor muscles are also important for body control. Strong pelvic floor muscles can help improve balance, posture, and overall body control.
Facilitates childbirth: Strong pelvic floor muscles can help ease childbirth and speed up recovery after delivery.
Improves bowel function: Pelvic floor muscles can help improve bowel function and reduce constipation.
Reduces lower back pain: Strong pelvic floor muscles can help reduce lower back pain as they support the pelvic area.

In summary, training pelvic floor muscles is beneficial in many ways and can help improve overall health. It is worth getting effective training balls from our quality selection today!