Other Exercises for the Pelvic Floor

The Kegel isn’t the sole pelvic exercise out there. Others include:

Lie flat on your back with your knees bent so your feet are about shoulder width apart. Now with your pelvis, lift up to make a straight line from your shoulder to your knees. Hold for 10 seconds, then relax in the first position. You should be able to feel your abdomen stretch with the associated muscles tightening.

Then there’s the old wall squat. Stand against a wall with your shoulder-width feet out about a foot. Slowly lower yourself against the wall until you look like you are sitting in a chair. You will feel the agony of working muscles if you do this one right. Hold for up to 10 seconds and then rise to a standing position. Do you feel the burn? Good, you are supposed to.

One exercise is a two-parter but well worth the extra time. Sit in a chair with your legs slightly apart. Pretend that you are trying to stop from passing gas from your anus. Squeeze the muscle right above the entrance to the anus. Don’t move your butt or legs. Then relax. Did you feel some little movement in that muscle? If not, try it again but focus on the feel of the muscles moving.

Second part, this is for the vagina. Now think about having to urinate. Imagine how it feels to stop the stream. You will feel slightly different muscles involved with this exercise. The muscles you are working should be in front of the muscles you used to stop passing gas. If you are not sure you are using the correct muscles, insert two fingers into your vagina and squeeze. You should feel a gentle squeezing of your fingers. These are the right muscles.

These exercises should be done daily, multiple times, and with conviction. A few hard grabs by the vagina is worth more than ten half-hearted efforts. If there isn’t improvement within three to six months, see your doctor. He or she should be able to further advise you for your pelvic floor health.