Who should do pelvic floor exercises?

All women. Simple as that. Not had children? Women's Health Clinics across the country report that the same number of childless women as women with children are referred to them for treatment for a weak pelvic floor. Recent statistics out of the USA claimed at 1:5 college women claimed to have bladder weakness. The average American woman's weight has increased 11 pounds (7 %) in the past 10 years, while her height has remained about the same.

It takes time, effort and practice to become good at Pelvic floor exercises. You have to learn not to pull in your stomach, or tighten your bum muscles or squeeze your legs together and to breath at the same time. The "kegel" muscle is an involuntary muscle, which means if it is not exercised it will atrophy - literally waste away. However the good news is that simple exercises, will give you effective results within weeks

Pelvic Floor Routine


1. Slow Pull-ups - Sit, stand or lie with your knees slightly apart. Slowly tighten your pelvic floor muscles under your bladder as hard as you can. Hold for the count of five, then relax, repeat 5 times.
2. Fast Pull-ups - As before but quickly for a second or two. Repeat five times.
3. Alternate between the 5 slow pull-ups and the 5 fast pull-ups for five minutes.
4. Aim to do the above pelvic exercises for about five minutes at least three times a day, and preferably 6-10 times a day.
5. As your pelvic floor muscles become stronger, increase the length of time you hold each slow pull-up. You are doing well if you can hold each slow pull-up for a count of 10 (about 10 seconds).
6. Always aim to isolate and exercise the pelvic muscles only, not your bum or legs
7. After several weeks the muscles will start to feel stronger. You may find you can squeeze the pelvic floor muscles for much longer without the muscles feeling tired.

This exercise routine should take 8-20 weeks for most improvement to occur.

There must be a fast way!


However, this is the real-world and many women find pelvic exercises simply too boring to complete, and they quickly lose interest. How can that be with such an import muscle? Well, if the pelvic floor muscle is already weak, many women find an exercise routine practically impossible to perform, and they simply cannot feel their pelvic floor to squeeze it.

Thanks to the new generation of pelvic floor exercise machines such as the Kegel8 Tight & tone and the Kegle8 Ultra pelvic exercises are easy. You can receive a thorough targeted work out in minutes a day that is much more effective than manual exercises alone. Working deep within the muscle, these machines use electronic pulses to make the muscle contract exercising it and making it stronger. Many women report amazing results within weeks.

Pelvic exercise is for life whichever way you choose to do it, let your motto be "use it or lose it". You'll benefit in so many ways, including full bladder and bowel control and increased sexual sensation for you and your partner!