Exercise & Strengthen

Now you know how to do your pelvic floor exercises and you are prepared with the right tools, you will be wondering how often to do them to suit the condition of your pelvic floor. There is a wealth of clinical studies and online guidance about how often you should do pelvic floor exercises, with the original Kegel exercise routine, from Dr Arnold Kegel, recommending 500 contractions a day! Below we have brought together this guidance, to help you tweak your exercise plan to better suit the condition of your pelvic floor.

Pelvic floor exercises are right for everyone regardless of age, gender and health, and should be part of any healthy lifestyle. As with any exercise, you will need to find a balanced routine that works for you. One that keeps you motivated with the progress you see, but...

The benefits of completing daily pelvic floor exercises can be categorised into: lifestyle benefits, health benefits and long term benefits with much overlap. There are specific exercise routines you can do manually or with an electronic toner (which have specific programmes) to reach a partilcar goal faster. But you will see improvements in all areas as long as you do a pelvic floor exercise consistently.

Lifestyle Benefits

• Improved sex - Both you and your partner will become aware of your stronger pelvic floor during penetrative intercourse. The vagina passes through the pelvic floor muscles, and as a result you and your partner will feel you tense these muscles during penetrative sex. If you have a tighter 'love-grip' you will have more frequent and stronger orgasms, with increased sensitivity throughout. For men, having a strong pelvic floor can reduce the symptoms of erectile...

Like all muscles, your pelvic floor muscles need regular exercise to remain strong. Within 4-12 weeks, depending on your commitment and starting strength, you can reach your optimum pelvic floor health through pelvic floor exercises, when combined with lifestyle changes.

A pelvic floor disorder should be considered as a life-time condition. Even if it seems resolved, it can return if your pelvic floor muscles are allowed to weaken. Therefore it's essential that, like any other muscle, you concentrate on maintaining it's strength throughout your life. Following the 12 weeks of intensive exercise, manually or with an electronic toner, you should begin a maintenance programme. For advice on times when your pelvic floor is at greater risk of weakening, and you should step up your exercise programme, visit our How...

In the same way as all the other muscles in your body, your pelvic floor muscles need to be exercised to keep them strong and toned. However, they are not exercised through traditional exercises such as running. In fact, high impact exercises such as running and gymnastics cause damage to the pelvic floor muscles, weakening them further.

Strengthening you pelvic floor muscles is especially important if you:

• are overweight or obese
• are menopausal or postmenopausal
• suffer from a pelvic organ prolapse or are genetically more likely to experience one
• are trying to conceive or are pregnant
• have had one or more children
• have a lung disease which results in a chronic cough
• are a smoker
• take part in high impact exercises
• are frequently constipated
• have undergone a pelvic surgery
• have a job which involves lifting...