How to Strengthen Your Pelvic Floor Muscle

The pelvic floor muscles support the bowel and bladder. In women, they also support the uterus and vagina. Weak pelvic floor muscles can lead to urinary incontinence as well as other problems, like reduced vaginal sensation and even back aches. Women are more prone to weakening of the muscles with pregnancy and childbirth as two common causes. Obesity, chronic constipation and lower estrogen levels can also weaken the muscles. Kegel exercises are the best and easiest way to strengthen the pelvic floor muscles. Kegel exercises were developed by Dr. Arnold Kegel and consist of contracting and relaxing the muscles in the pelvic floor.

Instructions

• 1

  Find your pelvic floor muscles. Insert one finger into your vagina and try to tighten your muscles around your finger. Your vagina should tighten and the pelvic floor muscles should lift. Relax the vaginal muscles and feel the pelvic floor drop back into place.

• 2

  Empty your bladder. Kegel work may cause pressure against the bladder, emptying the bladder reduces the chance of discomfort or an accident.

• 3

  Sit or lie comfortably and contract your pelvic floor. Focus only on the pelvic floor muscles, avoid tightening the abs, thighs or buttocks. Breathe normally.

• 4

  Hold the contraction for at least three seconds then release. Repeat 10 times.

• 5

  Do one set of 10 Kegels three times a day. As you get stronger, work up to holding each contraction for 10 seconds.