Men and women both can experience weakening in pelvic muscles in some stage of life. Pelvic floor exercises can help to strengthen the pelvic muscles. The pelvic muscles supports organs such as bladder and bowel. Pelvic floor exercises are also known as Kegel exercises.
To do pelvic floor exercises first identify your pelvic muscles, one way to find correct pelvic muscles is to stop or slow your urine midway (but don’t hold it for too long).
Always empty your bladder before doing pelvic exercises.
Take comfortable position to do the exercises. It can be done in lying or sitting or standing position.
Squeeze the pelvic muscles for a count of three and then relax for a count of three. Keep doing it for 10-15 times in a row. Gradually aim to squeeze the pelvic muscles for a count of ten. Do pelvic floor exercises for 3 times in a day.
Try not to hold on to your breath or to tighten the muscles of the abdomen, buttocks and thighs. And if you are experiencing pain on the abdomen or back means you are not correctly squeezing the pelvic muscles.