Strong pelvic muscles prevent urine leakage, improve your posture and make sex even more spectacular. Reason enough to train them! Read three exercises for your pelvic floor that you can start today.
Where is that pelvic floor muscles?
Train your pelvic muscles is easier said than done: many women have no idea where they are. An easy way to determine this is to pretend you're holding something in your vagina. You can also find them by stopping the urinary stream.
Exercise 1: Pelvic Swing
Stand straight with your feet firmly anchored slightly bent to the ground and your knees. Raise your sternum forward and straighten your upper body. Keep your head here as an extension of your body and leave you relaxed hanging shoulders.
Lay the back of one hand on your lower back and the inside of the other hand on your abdomen below the navel, the finger pointing to the pubic bone.
Imagine your pelvis is a swing that connects you with your pubic bone coccyx. Practice with your finger purposeful pressure on the pubic bone.
Exhale with a toneless "fff" and tilt your pelvis forward. Span then pull together the pubis and coccyx pelvic floor. Stay in this position as long as you exhale.
When inhaling tilt your pelvis so far back that you get a little hollow back.
Swing your pelvis still ten times alternately forwards and backwards.
Exercise 2: Pull Cable
Lie flat on your back. Your legs are stretched straight up, cross your feet. Spread your arms out sideways, palms facing the ceiling. Pull your fingers apart.
Your shoulders lie flat on the ground.
Tighten your abs and bring your legs and buttocks perpendicular higher. Activate this the pelvic floor muscles. You should feel the muscles upwards and lift inside. Never do with a flourish! Picture in your feet are pulled upward by an invisible cable. Your legs always stay straight. The movement is very small.
Hold the tension briefly, and then return to the starting position.
Perform two sets of five repetitions.
Exercise 3: Swirl
Go into recovery position lying on a comfortable surface. A small, firm pillow supports your head.
Pull your bent legs closer to your body and rest your lower arm with elbow bent under your head. Your other arm lies relaxed on your hip.
Tighten your pelvic floor muscles.
Lift your top leg five to seven centimeters on.
Then let your lower back bone but leaving it entirely to the ground.
Repeat the exercise 20 times and switch to side. Perform the exercise now with your other leg.
Pelvic muscles are good for sex?
Yes, because if you repent floor muscles just train as well as the rest of your body, the blood flow to the vagina increases and improves vaginal lubrication. It ensures that you get more excited by sex and orgasms are more intense. In addition, it tightens the vaginal opening.
"Train your pelvic muscles ensures that you get more control over your bladder"
Men also have pelvic floor muscles
You might not expect, but men also have pelvic floor muscles. By tightening up the muscles around the anus, the man they think is best. Training these muscles have results. It improves erections and gives more control over orgasms.
More exercises can be found in the book "pelvic floor exercises .