Four Moves to Strengthen Your Pelvic Floor
Once you’ve located your pelvic-floor muscles, there are several techniques you can use to strengthen them, says Jansen. She recommends the following exercises, which you can do at any time throughout the day:
a. Contract your pelvic-floor muscles for five seconds then release for five seconds. Repeat.
b. Squeeze your muscles for five seconds, relax for five seconds then push down as if you were trying to push something out of your vagina and repeat.
c. Squeeze and release your pelvic muscles in rapid succession. “A good place to do this is in the car, in time to the turning signal,” Jansen says.
d. Think of your vagina as an elevator shaft. First squeeze what seems like the ground floor of your vagina, then relax. Next, squeeze the second floor of the vagina, followed by the top floor. This more advanced technique helps you isolate the deeper vaginal muscles from the shallower ones.