Here’s how you can tone your pelvic floor

You’ll probably have heard about pelvic floor exercises or Kegel’s before. But do you know what your pelvic floor actually is and how you can exercise it correctly? We’ve got all the info here for you.

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What exactly is your pelvic floor?

Your can imagine your pelvic floor like a sling of muscles that goes from your pubic bone to your tailbone. Its primary job is to provide the organs in your lower abdomen with support and your pelvic floor is also important to maintain your bladder and bowel continence.


How do you exercise your pelvic floor?

There are different methods for performing these exercises. Generally speaking, your pelvic floor muscles are the same muscles you’d squeeze to stop the flow of urine or stop yourself from passing wind. According to the NHS to strengthen your pelvic floor muscles, you should get yourself in a comfortable position and squeeze the muscles 10 to 15 times in a row. It’s important that you try to maintain your breathing throughout and try not to tighten your stomach, buttocks or thigh muscles as you do this. You want to be focusing solely on your pelvic floor muscles. Each time you squeeze your pelvic floor muscles, try to hold the squeeze for a few seconds before releasing it.

Please be aware that results will only be visible after a few months, so please don’t be disheartened if you don’t feel like it’s helping after a few days or weeks. Perseverance is key with pelvic floor exercises! We can also recommend these handy step-by-step instructions which will guide you through your pelvic floor exercises. 

Download your pelvic floor exercise guide here!


What are pelvic floor toners?

Pelvic floor toners are small devices made for women that can be inserted into the vagina to help you work out if you’re performing your pelvic floor exercises correctly. There are a range of pelvic floor toners out there, so you’ll definitely find one that suits your budget. Some of them can even be connected with an app that let’s you play a game at the same time as you’re doing your exercises. What’s not to love about that?

However, before you go out and spend your money on a pelvic floor toner, it’s worth having a conversation with your GP first. They’ll be able to make a more personalised recommendation on the best treatment plan for your issues.