Hello and welcome to pelvic floor workout series! Here’s a short workout to help tighten and tone your pelvic floor.
To start, you should be sitting comfortably , straight and tall. Pull your butt checks out from underneath you, so you can make sure that your feel your sitting bones are well connected to your chair. This will help you to isolate and engage the pelvic floor muscles. The 2 muscles that we will be activating are called the levator ani and the coccygeal muscles. It may seem a bit strange at first as we get used to consciously activating these muscles. But don’t worry, with daily practice you will soon get used to it.
Just breathe naturally as you do this workout, don’t hold your breath or worry about counting breaths.
The first exercise we are going to do is called the “volume switch” at full power. What we’re going to do is try to turn our pelvic floor up all the way.
Let’s do ten repetitions of each of these exercises.
To begin, sit tall. Pull up through your back and front passage. Imagine that you are trying to stop passing some gas and holding in a wee.
Picture those two points being pulled up inside you as you tighten your muscles. Keep pulling upwards, like a volume switch being turned on, going up and up. As far as you can go, and then turn it back down.
It’s important that you focus on the release as well as drawing it up.
Pull up from the back, in from the front. Draw the two points up inside of you, lift all the way up. Go all the way to the top, and then release it with control. Make sure the release is slow and controlled. Really release the pelvic floor before you start another repetition.
Keep breathing naturally throughout. Remember, Don’t hold your breath!
Do ten contractions total. At first, you may find it difficult to get through all of those. Keep practicing and you will get there.
I will pause for a moment so you can complete ten contractions.
The next exercise we are going to do is called the flick switch. It’s like flicking a switch on, very quickly, and then dropping it back down with a complete release. I will pause for a moment so you can complete ten contractions.
Do the exact same thing. Stop the water, stop the wind, but pull in quickly this time, and then release. Again, we’re going to do ten contractions of this move as well.
Pull in from the back and the front. Switch it on, drop back down.
Again, pull in from the front and the back. Flick the switch, and release.
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I will pause for a moment so you can complete ten contractions.
Once you’ve done ten repetitions of each of these moves, you’ve completed your short pelvic floor workout!
Remember to do these each and every day up to 3 times per day.
Also, visit our website at www.KegelAngel.com to learn more about your pelvic floor and to discover our revolutionary Kegel Angel which is an electronic pelvic floor toner that will do all your exercises for you while you rest, read or relax. It’s the most divine way to do your pelvic floor Kegel Exercises!
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