Do-it-yourself pelvic gymnastics: not just Kegel exercises. Kegel exercises are one way to maintain a toned pelvic floor, but there are also easy exercises you can do in your daily life to strengthen these large muscles.

Do-it-yourself pelvic gymnastics: not just Kegel exercises

Kegel is the only exercise that comes to mind when considering exercises to strengthen the pubococcygeus muscle or to tone the pelvic floor. By creating a set of contraction and relaxation exercises for the pelvic muscles that bear his name—the famous Kegel exercises. Kegel exercises are valid and very helpful, but they are not the only technique to maintain a toned pelvic floor. Here are a few quick and inexpensive alternatives for pelvic muscle training.

Diaphragmatic breathing

The body, and particularly the muscles of the vagina and perineum, which are the most hidden, benefits greatly from proper breathing. The misuse and overload of other muscles, particularly the pelvic muscles, is actually caused by an excessively high and laborious breathing pattern that is not based on the diaphragm. Regular diaphragmatic breathing is particularly beneficial for the pelvic floor and is advised for all women, regardless of age or the health of their intimate muscles. Place your hands on your stomach, just below the ribs. Breathe in slowly and deeply until you feel as though you are being "inflated" like a balloon. Exhale calmly and continue, sliding your hands to your hips as you go. Try to learn to constantly breathe from the diaphragm by repeating this exercise anytime you have the chance.

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Daily pelvic gymnastics exercises

Then there are several activities that you can perform throughout the day that are easy and undetectable from the outside. It will take some getting used to, but eventually they will come naturally, benefiting your floor. This is done to tighten the pelvic muscles in those instances when a weak pelvic floor commonly exhibits signs of sagging, such as when you cough, sneeze, laugh, lean over, or lift weights. You'll be able to regulate your pubococcygeus muscle again thanks to it. Another important piece of advice is to not force oneself to urinate when it won't come out, but also to not hold it in for too long. You won't put your pelvic floor under unnecessary strain or trick it into misinterpreting the signals.

Electrostimulation

Electrostimulation is another option to Kegel exercises, reserved solely for women with a pelvic floor that is very weak and who already exhibit linked issues like faecal or urine incontinence. In rare circumstances, pelvic muscles may not respond to other types of pelvic gymnastics exercises or the use of vaginal balls due to menopause or very invasive surgery. Electrostimulators for pelvic floor rehabilitation are implanted in the vagina or anus and use painless electrical impulses to contract the perineum muscles. Given the delicateness and significance of the muscles in question, it is essential to consult a professional before making a decision on which electrostimulator is appropriate for you.