Fitness Trend: Pelvic Floor Toning
We’ve all imagined ourselves with toned abs, a pert bottom and significantly less back fat, but who has thought about having a tight, toned pelvic floor?
If you haven’t, you should. Your pelvic floor is not only important for preventing leakage when you sneeze, keeping it toned could significantly improve your sex life (now I’ve got your attention right!).
Holding It In Place
Put simply, your pelvic floor muscles act as a sling hanging between your legs to hold the pelvic organs in place. For women, these include the bladder, uterus and bowel. When your pelvic floor muscles contract they prevent the release of urine, faeces and wind. They also provide support for the baby during pregnancy, and assist in the birthing process.
As you get older, your pelvic floor muscles gradually weaken. This can cause problems, including urinary incontinence and reduced sensitivity during sex.
Squeeze and Tone
Thankfully there are a few exercises that help strengthen your pelvic floor muscles. These can be done discreetly pretty much anywhere, so those around you will be none the wiser.
First, you need to correctly identify your pelvic floor muscles. The easiest way to do this is to stop the flow of urine when you’re next on the loo (avoid doing this on a regular basis as it can have a harmful effect on your bladder).
Once you’ve located the right muscles you can start your strengthening routine. In a seated position, squeeze and relax your muscles 10 to 20 times in a row. Once you’ve got the hang of this, try holding for two to three seconds before relaxing.
The bonus of pelvic floor exercises is they can be done at your desk, while you’re driving or when you’re out for cocktails. If you do them every day you’ll soon start to feel the difference.
And Sex, Too.
Many people are unaware that squeezing your pelvic floor muscles during sex can add to sexual sensation and improve orgasms. I’m can’t guarantee your sex life will suddenly improve, but being aware of your pelvic floor muscles and activating them during sex may help spice things up a little!
And while you’re at it, why not encourage your man to join you next time you try your new workout routine. Pelvic floor exercises have been shown to help ejaculation, as well as men with erectile dysfunction and urinary incontinence. Win win.
So what are you waiting for, start toning your pelvic floor muscles today and say goodbye to fearful sneezing and boring sex! You’re welcome.