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Types of Pelvic Floor Exercises

Pelvic floor exercises are also known as kegel exercises and are designed to strengthen the muscles that control the flow of urine and bowel movements. Pelvic floor exercises can also help improve sexual satisfaction and should be performed regularly for optimal results. Certain injuries or disorders of the pelvic floor may require surgery to correct.

  1. Kegel Exercises

    • Kegel exercises are easy and can be performed anywhere. Pelvic floor exercises are most effective when performed at regular intervals and when done correctly to reap the most benefits from them. Kegel exercises are performed by squeezing the pelvic muscles and holding the contraction of the muscle for 5 seconds. Release the hold on the muscles after 10 seconds and repeat. Performing pelvic floor or kegel exercises 10 times each morning, noon and night can strengthen the pelvic floor muscles. Increase gradually until you can perform 20 contractions 4 times a day.

    Pelvic Control Exercises

    • Pelvic control exercises are a must for anyone learning to complete strengthening exercises. The goal is to learn to tighten the muscles than run between the vagina and the rectum. Tighten the muscles surrounding the anus, as if you were trying to stop passing gas. Squeeze the muscle around the anus and you should feel the muscle being pulled up and away from your chair. Be sure to keep your thighs and buttocks still and breathe normally. One way to tell if you are doing this correctly is to touch the opening of the anus while you are contracting the muscle. You should feel the rectum opening during the contraction. Attempting to stop a stream of urine is another way to exercise the muscles of the pelvic floor. Stop your urine stream about halfway through the emptying of your bladder and then continue urinating to empty the bladder completely.

    Benwa Ball Exercises

    • A Benwa ball is a device that is made for use during kegel exercises. Benwa balls are metal, weighted and about the size of a marble. Kegel exercises are performed with the Benwa ball inserted into the vagina, and you must use pelvic floor muscles to move the ball back and forth inside the vagina. Sitting on a chair, insert the Benwa ball into your vagina and close your legs. Use the pelvic floor and vaginal muscles to move the ball back and forth. Standing exercises are beneficial as well. Insert the Benwa ball into the vagina while standing and spread your feet a shoulder width apart. Attempt to tighten pelvic floor and vaginal muscles to hold the ball into place. Perform 20 contractions up to 4 times a day.

    Cone Exercises

    • Vaginal cones are another device made for use with pelvic floor exercises. Vaginal cones are weighted and often come in sets of 5 to 10 cones of different weights. Insert the lightest vaginal cone into your vagina and hold it for as long as you can. Attempt to hold the cone for 5 minutes and increase the weight of the cone or the amount of time holding the cone each week, until you can hold the heaviest vaginal cone for 20 minute intervals, two times each day.

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