The easiest way to find the pelvic floor muscles is to go to the toilet with a full bladder and try to stop the flow of urine. Do this test just to find the muscle, you should not be trying to stop the flow of urine on a regular basis as this can actually only weaken the muscle. If you can, you've found the right muscle. You can also feel them by inserting a finger into your vagina and try to squeeze it using the muscles inside. As your muscles strengthen this move will feel more pronounced.

The technique

Like any muscle training, it is going to take practice to get your form right, and time to get your strength up to where you can gradually improve over time. So, the best way to tone and strengthen them is to make a point of exercising the muscles firmly and frequently.

Try the following routine:

Tense the pelvic floor muscle and hold for five seconds.

Repeat five times.

Repeat the series three times a day.

As you gradually get stronger, work steadily up till you can contract the muscles for ten seconds, relaxing the muscles for a total of ten seconds between each contraction.

Remember to isolate the pelvic floors as you will be defeating the purpose of the exercise if you use your gluteus, quadriceps or abdominal muscles to assist the pelvic floors. And while it sounds silly, remember to breathe through the exercises - there's no need to hold your breath!

Change is as good as a rest...

Once you have initially strengthened the pelvic floor muscles, try varying your technique:

1) Try quick pulses of flex and relax counting in two sets of ten.

2) Interval training - slowly flex the muscles building in the intensity of the contraction until you have reached your peak then slowly release the muscles back to their relaxed position. Repeat aiming up to ten times.

Workout while you work...
Sex stores also sell what is commonly known as 'geisha balls' which are derived from an old Japanese tradition but useful for women all over the world. Geisha balls are constructed of two small balls that are usually attached to a thread for easy removal. Inside these main balls is another ball which adds weight to the balls and rattles around causing a pleasant vibrating sensation. The balls are designed to be worn while you attend your day to day business and are used to strengthen the outer vaginal muscles. Training the muscles with the geisha balls is considered an effective way of improving your sex life which contributes to longer and more intense orgasms.

Yeah, right!
We know what you're thinking... You barely have time to go to the gym let alone remember to work out your vaginal muscles three times a day. The best way to fit it in is to schedule them for certain times of the day when it suits you. It could be that long lunch time queue at the bank, while you wait for the kettle to boil in the morning, or at the traffic lights, or perhaps on your lunch break at your desk - you could be doing them right now while you read this and no-one needs to know. Find a time and place where you can fit the routine in and make a point of doing it each time the opportunity is available. Like any exercise, the benefits take time to see - you could expect to feel stronger in the vaginal area and even experience less urination after 12 weeks of exercise. And, like any muscles in the body, unfortunately you will need to continually train them to continually see results.

Article by Je t'aime Hayr

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