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Pelvic floor muscles! [Part 2]

As per my previous post, our PF muscles are very important in our day to day life. They keep us from being incontinent, they hold our babies in tightly when we are pregnant, and they can cure erectile dysfunction in men! Yes really!

So, I hear you ask, how and when should we exercise them. Well here’s the great news: YOU DON’T NEED A GYM MEMBERSHIP! Isn’t that lovely. You can exercise your PF muscles anywhere, at anytime, with anyone present and people shall only know you’re doing them if you’re telling them. Just like the colour of your pants. It can remain your secret.

You can do them on the train, on the bus, on the plane, in traffic, during a meeting, in the queue at Waitrose, during the advert on the sofa, or the first thing in bed when you wake up. Be wild, and do them whilst having sex! The thing is, there’s no limits.

I will share below one exercise for you to try:
To start we need to isolate the 3 different areas (2 for men) of the PF.

  1. First at the front, where the bladder is. To isolate that let’s pretend you’re stopping yourself from passing urine. You got it? Now squeeze it gently. But please don’t do it while weeing as this can cause infections.
  2. We’re gonna move to the back now, where the anus is, and to isolate this one it is easy, let’s pretend you are stopping yourself from passing gas. Easy right? now give it a little squeeze.
  3. Now the middle where the uterus is. This is one become active a lot during sexual intercourse (and birth). It’s a high up lift as opposed to a squeeze. It might take a few go to locate it.
    Now you’ve all your areas covered you can play along with it.
  • Start by squeezing 1, 3 & 2 together, holding for 5s, and then letting go. Pausing for 5s in between.
  • Once the above has become too easy, we can mix it up by squeezing 1 for 3s, adding 3 (without releasing 1) for 3s and finally adding 2 and holding all of them together for a last 3s.
  • Another trick here is to squeeze 1, 3 & 2 together, hold for 5s and then release one at the time from 2, 3 and 1.

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