➜ KEGEL Exercises for Women ➜ TIGHTEN your PELVIC FLOOR

How do you locate the muscles of the pelvic floor? Stopping or reducing urine flow when using the restroom is among the simplest methods to locate the pelvic floor. You’ve discovered your pelvic floor if you can do this maneuver effectively at least a few times. This is another effective exercise to engage the muscles in the pelvic floor: Your feet should be flat on the ground when you lay on your back. Inhale. Gently exhale, tighten the muscles in your lower abs, tighten the muscles surrounding the urethra as if you’re attempting to stop gas or pee, and concentrate on elevating or tightening the muscles around the vagina. Hold for one or two seconds before releasing. The pelvic floor muscles need to relax and sink. Imagine needing to pass gas but not wanting to let it out as you stand to locate the pelvic floor muscles. There’s a significant likelihood that you’ll pinch your rectum and anus if you’re trying to hold it in. If you experience a tugging feeling near your