Keep yourself tight girls.... How to do pelvic floor exercises Exercise 1 Tighten the muscles around your back passage, vagina and front passage and lift up inside as if trying to stop passing wind and urine at the same time. It is very easy to bring other, irrelevant muscles into play, so try to isolate your pelvic floor as much as possible by • not pulling in your tummy, • not squeezing your legs together, • not tightening your buttocks and • not holding your breath. In this way most of the effort should be coming from the pelvic floor. Have a go! How many seconds can you hold the pelvic floor tight for? Try holding it as long and as hard as you can. Build up to a maximum of 10 seconds. Rest for 4 seconds and then repeat the contraction as many times as you can up to a maximum of 10 contractions. Try doing these exercises in a slow and controlled way with a rest of 4 seconds between each muscle contraction. Practise your maximum number of held contractions (up to 10) about six times each day. Exercise 2 It is important to be able to work these muscles quickly to help them react to sudden stresses from coughing, laughing or exercise that put pressure on the bladder. So you need to practise some quick contractions, drawing in the pelvic floor and holding for just one second before releasing the muscles. Do these in a steady manner: aim for a strong muscle tightening with each contraction up to a maximum of 10 times. Aim to do one set of slow contractions (exercise 1) followed by one set of quick contractions (exercise 2) six times each day.
Actually you do make a good point... I have actually tried these exercises myself but can't manage the full 15 minutes without orgasming:& Did I share too much?
Actually, those look like interesting exercises. A pregnant friend of mine is scared of her lack of tightness after giving birth. I honestly don't think she has anything to worry about, but she might find this interesting and give her a bit of relief. Thanks for the info, darlin'!
every time we talked ...i asked you what you were doing ....you always said you were exercising....i thought you were just really into fitness
I am just waiting for your video and music single tie in ..plus a whole host of other merchandising...when is it all coming out claire ?.
