Childbirth is another common reason for a weak pelvic floor. If you do pelvic strengthening exercises soon after childbirth, it may prevent stress incontinence later.
Other reasons for a weakened pelvic floor involve constipation, inactivity, coughing that goes on for too long, and growing old.
Strong pelvic muscles will go a long way. For starters, they can eliminate incontinence. This leads to higher satisfaction with sexual activity. These muscles also stabilize connecting joints and act as a blood and lymphatic pump for the pelvis.
Strategies for a Stronger Pelvic Floor
One of the most basic, primary things you can do is learn to isolate your pelvic floor muscles. The Kegel exercises became known by gynecologist Arnold Kegel, MD in 1948. They are a good way to learn to isolate the important pelvic muscles.
Kegel Exercise
The easiest way to get a sense of what muscles are involved in doing pelvic floor exercises is through the Kegel technique. It involves stopping and starting your urine flow to feel which muscles you should be focusing on. Ideally, each rep should last about ten seconds. Keep in mind this is difficult to accomplish this at first. So do what you can, hold your urine for three or four seconds and over time, increase your hold time. Do this three or more times daily and you will feel a confidence in your muscle shape.
Another way to practice is to imagine squeezing and holding a pebble in your vagina. There are also small weights or cone-shaped weights you insert into your vagina. The object is to hold and squeeze these weights for the prescribed time.