Fit, Feminine & Fabulous After 40

How To Strengthen The Pelvic Floor & Reduce The Urge To Pee

I am having a chuckle to myself as I write this post.

I was at the gym this morning, sitting on a physioball doing my kegel exercises, eyes closed and deeply concentrating.

I was using my breath to contract my abdominals, and tapping my toes in a rhythmic beat that matched the lift and lower of my pelvic floor muscles.

That’s when I started to giggle.

You can imagine how strange it must have looked, this girl sitting, tapping, and huffing and puffing with her eyes closed.

Pretty weird!

Remember when I told you that we all feel awkward and out of place at the gym sometimes? Well, this was a prime example!

Want to know what I did? I started lifting and lowering my arms, just to make it look like I was exercising.

Talk about dorky.

But a girl’s gotta do what a girl’s gotta do. Here’s why these exercises (and knowing how to strengthen the pelvic floor) is so important:

  • The pelvic floor muscles act like a hammock that supports the internal organs. A weak or damaged pelvic floor can lead to prolapse, where the pelvic organs actually fall out of the vagina.
  • Regularly doing kegels can reduce or even prevent incontinence, which is super important when you’re out-and-about and trying not to pee.
  • These muscles play an important role during intercourse and orgasm.
  • And they are one of the primary core muscles, meaning that they help to stabilize the pelvic girdle, strengthen the abdominals, and support the back.

Today’s video is important for everyone to watch (yep, men should know how to strengthen the pelvic floor too), and the exercise that I’m teaching you should be done every day.

With that in mind, here’s a tip to remember:

Choose specific daily activities that you associate with practicing your kegels. This will make it easier to remember to do them. Tweet this. 

Here are some of the activities that I use:

1. At traffic stoplights
2. When I make a cup of tea
3. And when going to the loo … you might as well feel them in action. (Too much information?)

Watch the video below to learn how to strengthen your pelvic floor muscles with kegel exercises, to support your internal organs, improve your sex life and reduce the urge to pee!

Questions, Comments, Insights?

This isn’t a topic to be embarrassed about, and the more we share the more we learn. If you’re finding it hard to engage your pelvic floor muscles, or have any questions about doing kegels or preventing leakage, I would love for you to leave a comment below so that I can help.

And, if you’re open to sharing, I would love to know what is your go-to activity to remind yourself to do these exercises each day!

Pelvic Floor Exercise: Lift, Hold + Release

  • Sit comfortably on a chair, with your legs apart and your spine straight up and down.
  • Keep your bum and abdominals relaxed, and then inhale through your nose.
  • As you exhale you will contract the pelvic floor muscles (imagine the feeling when you’re trying not to pee).
  • Hold on to that contraction for a full inhale, exhale, inhale and then slowly release the muscles on the next exhale.

Hint: As you’re contracting visualize a helium ballon, rising internally from the vagina to the naval, where it hovers as your cycle the breath.

Repeat this exercise twice a day, for 10 repetitions each time. As you get stronger your goal is to keep that contraction for a greater number of breath cycles, ultimately working up to 10 full total breaths (inhale-exhale) per lift.

It’s been such fun chatting with you today and I can’t wait to do it again soon!

Make sure that you’ve signed up for Jennifer Dene Wellness updates so that every new workout is delivered straight to your inbox. You can do that by clicking here.

With Love,

JDW Signature

P.S. Don’t forget, you need to treat your P.F. like your B.F.

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