How to tighten pelvic floor muscles quickly?
You want to tighten your pelvic floor muscles quickly? Well, unfortunately there are no quick fixes to tightening your pelvic floor muscles. Like any muscle in your body, the pelvic floor muscle system requires regular exercise to maintain its fitness. Just like there is no method to quickly grow external muscles, such as your biceps, quads, or pecs, there is no method to tighten your pelvic floor muscles quickly.
Fortunately, through regular exercise and commitment you can tighten and strengthen your pelvic floor muscles. Your pelvic floor muscles, just like the in the muscles in your body need to contract and release in repetition in order to exercise and tighten. This exercise can take place manually or automatically. We will review both options. below:
Option one: manually tightening your pelvic floor muscles
Their are a number of methods to do what is commonly referred to as a kegel exercise. As defined by dictionary.com, a kegel exercise involves "repetitions of both sustained and rapid involuntary contractions of the muscles and is used especially to treat urinary incontinence into improve actual functions".
Before you begin kegel exercises, you need to understand where your pelvic floor muscles are. To determine this, stop the flow of your urine the next time you’re going to the bathroom. The act of stopping your urine uses some of your pelvic floor muscles. The contraction of your pelvic floor muscles are being used when you stop your urine flow. Keep this muscle feeling in mind when you start to perform the kegel exercises.
The second part of determining the pelvic floor muscles accurately is to imagine that you are attempting to avoid passing wind. This group of muscles controlling your sphincter is also part of the pelvic floor and should be contracted and relaxed along with the muscles that control the flow of urine.
The third part of understanding your pelvic floor muscles accurately is for women to squeeze in their vaginal muscles. If you are familiar with using tampons you should be able to imagine squeezing the vagina to attempt to pull the tampon higher up.
Once you understand these three areas of pelvic floor muscles, you can now understand how to correctly do kegel exercise. Keep in mind that kegel exercise is an internal exercise in your outside muscles such as your buttox muscles, leg muscles, and stomach muscles should not be tightened during your kegel exercise.
Here is a step-by-step direction to tighten your pelvic floor muscles through kegel exercises:
- Get yourself in a comfortable position
- begin by squeezing the muscles as if you are attempting to avoid urinating
- next, squeeze the muscles as if you are attempting to avoid passing wind
- next, squeeze the muscles as if you are attempting to pull something tighter into your vagina
- hold this squeeze for approximately five seconds
- relax all muscles for 5 seconds
- Repeat this process 10-15 times
This technique when used correctly is very effective at tightening the pelvic floor muscles. While the effects won't happen quickly, after 3-4 weeks of daily kegels you should start to see results. Once you are comfortable understanding this exercise, you can do it in many different places at different times of the day.
Recommended to squeeze her muscles for at least five seconds if possible. After a time you may be able to contract your pelvic floor muscles for up to 10 seconds per repitition. It is important to allow equal amounts of time for your muscles to relax between repetitions of the Kegel exercise, so if you are squeezing for 5 seconds, allow 5 seconds to relax. If you are squeezing for 10 seconds, allow 10 seconds to relax.
Option Two: Automatically tightening your pelvic floor muscles
This technology is relatively new, but has shown impressive results in scientific studies. Using a vaginal probe inserted into the vagina along with E.M.S. targeted stimulation the pelvic floor muscles will automatically tighten and contract in a similar way as with a kegel exercise. This experience is fully automatic and requires no mental effort on the part of the user.
There are different settings within the YoniFlex pelvic floor trainer to target different challenges that you are experiencing. These include urinary incontinence, which is set need to pee, overactive bladder, which is and also prolapse.
Studies have shown that EMS technology does more than just strengthen muscles, but also helps to increase blood flow to the areas affected which improves circulation, sensitivity, and increases the body’s ability to repair itself.
If you’re interested in more information on the YoniFlex pelvic floor trainer, click here