3 simple ways to strengthen your pelvic floor. Try these methods you can easily visualise and understand.
1. Sit on a chair and take a deep breath. As you breathe out, contract your pelvic floor and visualise a lift going up four floors. At each floor, contract your muscles more, breathing in and out, until you reach maximum contraction at the fourth floor. Hold, then slowly release as ‘the lift’ goes back down. Repeat ten times.
2. Imagine there’s a diamond on your seat, and the only way you can pick it up is using your pelvic floor. Using the same muscles that control your urine flow, pick it up and hold it for 10 seconds. Rest for a few seconds and repeat five times.
3. Quickly clench your pelvic muscles upwards and inwards as if you were a dog putting its tail between its legs. Relax immediately and repeat five times, making sure to breathe properly throughout.
There's even a new app to help you get to grips with pelvic floor firming moves. Find out more at www.lightsbytena.co.uk/mypffapp
Love quick exercises? Get a flat stomach with the simplest workout ever.
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